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RE: Journey to 200lbs - 5/14/2008 10:28:10 AM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Sorry haven't updated in a long time...
I'll update from yesterday.

Tuesday: Delts, traps

Warm up:
Seated DB presses:
30*10
40*10

Seated DB shoulder press:
50*12
55*12
60*10
65*10
60*8
55*8

Bent over lateral raises (for rear delts):
20*12
20*12
25*10
25*10

DB shrugs:
80*10
90*10
100*10
115*10

Standing BB press:
85*10
95*10
105*8
105*6 -> 95*6 -> 85*10

BB shrugs (behind the back):
135*12
165*12
195*12
225*12

Seated side lateral raises with pinky pointing up:
15*10
15*10
15*10
15*10

Cable Pulls (side ways, medial delts):
2*10
2*10
3*10
3*10

Cable Pulls (grabbing the opposite side, for rear delts):
4*15
4*15
4*15
4*15

Cardio: 18 minutes on elliptical

_____________________________

5'7" 185lbs
10% BF

(in reply to dapunisher)

Post #: 61

DiscussBodybuilding.com recommends buying your bodybuilding supplements from Supplements101.com

RE: Journey to 200lbs - 5/14/2008 10:40:05 AM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Wednesday: Leg day

Warm up:
Leg extentions:
70*10
70*10
70*10

Squats (ATC):
135*6
185*6
205*6
215*6
225*6
225*6

Leg Press:
360*6
450*6
540*6
590*6
630*6

Hamstring curls:
90*8
90*8
110*8
110*8

Hamstring curls (push downs):
75*10
75*10
75*10
75*10

Standing Calf Raises (smith machine):
225*10
315*10
365*10
405*10
315*10

BB Lunges (walking down a hall):
105*20 steps
105*20 steps

Cardio: 22 minutes on elliptical

_____________________________

5'7" 185lbs
10% BF

(in reply to dapunisher)

Post #: 62

RE: Journey to 200lbs - 5/15/2008 5:00:20 AM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Thursday: Back/Forearm day

Pull ups:
10 Pull ups Rest 20 secs
2 pulls -> 2 chins Rest 20 secs
4 pulls -> 4 chins Rest 20 secs
6 pulls -> 6 chins

Lat Pull downs:
120*10
135*10
150*10

Lat Pull downs (close grip, using seated rows handle):
90*10
105*10
120*10

Rack Pulls:
135*8
185*8
225*6
265*6
295*6

Hammer Curls:
30*8
35*8
40*8 -> 35*6 -> 30*6

Bent Over Rows:
135*10
135*10
135*10

Reverse Curls:
45*15
55*12
55*10 -> 45*8

One arm DB rows:
50*10
60*10
70*10

Seated Rows:
90*10
105*10
120*10

Forearm curls:
65*20
75*15
75*12 -> 65*8 -> 45*12

Cardio:
20 minutes on elliptical

_____________________________

5'7" 185lbs
10% BF

(in reply to dapunisher)

Post #: 63

RE: Journey to 200lbs - 5/16/2008 5:27:58 AM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Friday: Chest day

Warm up:
BB Flat Bench
135*10
165*10
185*8

BB Flat Bench
205*5
215*5
215*5
205*5

DB incline bench:
50*6
60*6
70*6
75*6
80*6
80*6
75*6

Regular Dips:
BW*10
BW +10 *10
BW +25 *10
BW +25 *8 -> BW+10 *6 -> BW*8

Normal grip BB incline bench:

135*8
135*8
135*8

Cable Flys (standing up):
6*12
6*12
6*12

Reverse grip flat bench:
95*10
115*10
115*10
95*10

Cable Flys (bent over):
6*12
6*12
6*12

Kneeling Cable over head extentions:
6*15
8*15
9*12
10*12
10*8 -> 8*10

Cardio: 15 minutes on elliptical

_____________________________

5'7" 185lbs
10% BF

(in reply to dapunisher)

Post #: 64

RE: Journey to 200lbs - 5/18/2008 9:10:48 AM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Forgot to state that I started recomping two weeks ago at around 3k cals/day. Upped the cardio also.
Had been dropping 200cals/ 2 weeks for sometime now until I reached 3k cals.

In another two weeks I'll drop 200 more cals and continue to do so until I reach around 2200-2400 cals/day so I ease into a cutting phase.

I might go against cutting and just recomp until September and restart bulking.

_____________________________

5'7" 185lbs
10% BF

(in reply to dapunisher)

Post #: 65

RE: Journey to 200lbs - 5/19/2008 5:12:26 AM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Monday: Arm day

Warm up:
Standing Ez curl BB (45lbs): curls to skull crushers *1
Curls to skull crushers 65lbs * 1

Flat skull crushers (ez curl BB):
85*12
95*12
95*12
95*10
95*10 -> 85*6 -> 65*10

21s (about 20 sec rest in between sets):
45*21
55*21
65*21
75*15

Wide Grip BB curls:
55*10
55*10
55*10

Close Grip BP:
135*12
145*12
155*10
155*8 -> 145*3 -> 135*3

Alternate DB curls:
25*10
30*10
30*10

Incline alternate DB curls:
20*10
20*10
20*10

Kneeling Overhead cable tricep extentions:
6*12
8*12
10*12
10*10 -> 8*10 -> 6*10

Cable Biscep Curls:
6*10
6*10
6*10
6*10

Tricep Push Downs:
8*15
8*15
10*12
12*10

Cardio: 15 minutes on Tredmil.

_____________________________

5'7" 185lbs
10% BF

(in reply to dapunisher)

Post #: 66

RE: Journey to 200lbs - 5/20/2008 5:56:09 AM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Tuesday: Delts, traps

Warm up:
Seated DB press:
30*10
40*10

50*10
55*10
60*10
65*10
65*8
60*8

Iso-lateral single arm machine press:
25*10
45*10
45*10
45*10

Standing side lateral raises -> Bent over lateral raises (pinkies out):
20*10 -> 15*10
20*10 -> 15*10
20*10 -> 15*10

Seated military press (smith machine):
135*10
155*10
155*10

Arnold Burnouts:
25*10
25*10
25*10
25*10

BB shrugs (behind the back):
135*10
185*10
185*10

Cable Pulls (grabbing the opposite side, for rear delts):
3*12
3*12
3*12

Cardio: 20 minutes on elliptical

Props to
http://bodyspace.bodybuilding.com/RobAwesome/
for this workout.

_____________________________

5'7" 185lbs
10% BF

(in reply to dapunisher)

Post #: 67

RE: Journey to 200lbs - 5/21/2008 4:47:44 AM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Wednesday: Leg day

Warm up:
Leg extentions:
100*10
100*10

Squats (ATC):
135*6
185*6
205*6
215*6
225*6
225*6

Leg Press:
360*6
450*6
540*6
590*6
590*6

Hamstring curls:
90*8
90*8
110*8
110*8

Hamstring curls (push downs):
40*15
55*12
70*10
85*8

Standing Calf Raises (smith machine):
225*10
315*10
405*10
405*10
315*10

Calf Raises full stretch (BW):
20 reps

BB Lunges (walking down a hall):
105*20 steps
105*20 steps

Cardio: 20 minutes on elliptical

Lunges feel easier each week.

_____________________________

5'7" 185lbs
10% BF

(in reply to dapunisher)

Post #: 68

RE: Journey to 200lbs - 5/23/2008 6:20:48 AM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Wasn't able to hit back yesterday due to returning from NY at 8am.... wasn't able to sleep all day. Slept for 4 hours Thursday night then went lifting Friday. Didn't have full strength or energy. Will hit back Saturday.

Friday: Chest day

Warm up:
BB Flat Bench
135*10
155*10
175*10

BB Flat Bench
185*10
195*8
205*5
205*5

DB incline bench:
50*6
60*6
70*6
75*6
80*6
75*6

Regular Dips:
BW*8
BW +10 *8
BW +25 *8
BW +25 *4 -> BW+10 *4 -> BW*4

Normal grip BB incline bench -> Reverse grip BP:

135*10 -> 95*8
135*8 -> 115*8
135*8 -> 115*8
135*6 -> 95*8

Single Arm cable flys:
4*12
4*10
4*10

Cable Flys (standing up):
6*12
6*12
6*12

Kneeling Cable over head extentions -> cable kick-backs:
6*15 -> 2*10
8*15 -> 2*10
8*15 -> 3*10
8*15 -> 3*10

Cardio: 20 minutes on elliptical

_____________________________

5'7" 185lbs
10% BF

(in reply to dapunisher)

Post #: 69

RE: Journey to 200lbs - 5/24/2008 2:22:28 PM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Had to rush through workout because wanted to leave campus as early as possible.

Saturday (was supposed to be Thursday): Back/Forearm day

Pull ups:
10 Pull ups Rest 20 secs
2 pulls -> 2 chins Rest 20 secs
4 pulls -> 4 chins Rest 20 secs
4 pulls -> 4 chins

Lat Pull downs:
120*10
135*10
150*10
135*10

Lat Pull downs (close grip, using seated rows handle):
90*10
105*10
120*10

Rack Pulls:
135*8
185*8
225*6
285*6

Hammer Curls:
30*10
35*10
40*8 -> 35*6 -> 30*6

Bent Over Rows:
135*10
135*10
135*10

Reverse Curls:
45*15
55*13
55*10 -> 45*10

One arm DB rows:
50*10
60*10
70*10

Forearm curls:
65*20
75*15
75*12 -> 65*8 -> 45*12

Seated Rows:
90*10
105*10
120*10

No cardio today.

_____________________________

5'7" 185lbs
10% BF

(in reply to dapunisher)

Post #: 70

RE: Journey to 200lbs - 5/26/2008 7:01:09 AM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Off Week!

_____________________________

5'7" 185lbs
10% BF

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Post #: 71

RE: Journey to 200lbs - 6/2/2008 5:51:11 AM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Monday: Arm day

Warm up:
Curls to skull crushers 45lbs *1
Curls to skull crushers 55lbs *1

Flat skull crushers (ez curl BB):
65*12
75*12
85*12
85*10 -> 65*10

21s (about 20 sec rest in between sets):
35*21
45*21
55*21

Wide Grip BB curls:
45*10
45*10
45*10

Close Grip BP:
135*12
145*12
155*10
165* 6 -> 135* 6

Alternate DB curls:
25*10
30*10
30*10

Incline alternate DB curls (full stretch):
20*10
20*10
20*10

Kneeling Overhead cable tricep extentions:
6*12
8*12
10*12
10*12 -> 7*10

Single Arm Cable Biscep Curls -> concentration curls:
2*10 -> 20*12
3*10 -> 20*12
3*10 -> 20*12

Tricep Push Downs:
6*12
7*10
6*12
6*12

Cardio: 20 minutes on Elliptical

_____________________________

5'7" 185lbs
10% BF

(in reply to dapunisher)

Post #: 72

RE: Journey to 200lbs - 6/3/2008 8:30:04 AM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Tuesday: Delts, traps

Warm up:
Seated DB press:
30*10
40*10

50*10
55*10
60*10
60*10
60*10
65*8

Seated Bent over Lateral Raises (pinkies pointed out):
20*12
20*12
25*12
25*12

DB Shrugs:
80*12
90*12
100*12
110*10

Standing BB Military Press:
65*10
85*10
105*10
105*8 -> 85*8

Shrugs (behind the back):
135*12
155*10
175*10

Standing side lateral raises -> Bent over lateral raises:
20*10 -> 15*10
20*10 -> 15*10
20*10 -> 15*10

Arnold Burnouts:
25*10
25*10
25*10
25*10

Cable Pulls (grabbing the opposite side, for rear delts):
3*12
3*12
3*12

Cardio: 18 minutes on elliptical

_____________________________

5'7" 185lbs
10% BF

(in reply to dapunisher)

Post #: 73

RE: Journey to 200lbs - 6/3/2008 8:56:12 AM

David1991

Posts: 8779
Joined: 11/3/2006
From: New Jersey
Status: offline

i forgot about this journal.

Damn everytime i see your progress it makes me want to do a keto diet again! lol damn acne tho.....

are u planning on competing anytime soon?

_____________________________

Duke of the Emancipation Detoxification

my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm

pull up log:
http://www.discussbodybuilding.com/m_387807/mpage_2/key_/tm.htm#393722

(in reply to dapunisher)

Post #: 74

RE: Journey to 200lbs - 6/3/2008 12:01:48 PM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Acne sucks man.... My face was preety bad couple weeks ago. I got pro active... it seems to be helping.
Been on this diet for over a year now and acne comes and goes.
Back acne is starting back up again. Don't know much that I can do about that.

I might compete next year... I'm still debating might not have time off for it.
Chemical Engineering is kicking my ass.....

Thank god that in college we get to pick our courses and time them like we want. If it weren't for that then my training and diet would've been thrown off.

_____________________________

5'7" 185lbs
10% BF

(in reply to David1991)

Post #: 75

RE: Journey to 200lbs - 6/4/2008 4:50:57 AM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Wednesday: Leg day

Warm up:
Squat 135*10

Squats -> Leg Press:
185*8 -> 360*6
205*8 -> 450*6
225*6 -> 540*6
235*6 -> 540*6
245*6 -> 590*6

Hamstring curls:
90*8
90*8
110*8
110*8

Standing Calf Raises (smith machine):
225*10
315*10
365*10
405*10
315*10

BB Lunges:
105*20 steps
105*20 steps

Cardio: 20 minutes on tredmil

_____________________________

5'7" 185lbs
10% BF

(in reply to dapunisher)

Post #: 76

RE: Journey to 200lbs - 6/5/2008 5:20:06 AM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Thursday: Back/Forearm day

Pull ups:
10 Pull ups Rest 20 secs
2 pulls -> 2 chins Rest 20 secs
4 pulls -> 4 chins Rest 20 secs
4 pulls -> 3 chins

Wide Lat Pull downs:
120*10
130*10
140*10

Reverse Close grip Lat Pull downs:
90*10
100*10
110*10

Rack Pulls:
135*8
225*6
275*6
315*6
315*6

Hammer Curls:
30*8
35*8
40*6 -> 30*6

Yates Rows:
135*10
135*10
135*10

Forearm curls:
45*20
55*15
55*15

Iso-Lateral Seated Rows:
90*10
90*10
90*10

Reverse Curls:
35*15
35*15
35*15

Seated Rows:
100*10
110*10
110*10

Cardio:
15 minutes on elliptical

_____________________________

5'7" 185lbs
10% BF

(in reply to dapunisher)

Post #: 77

RE: Journey to 200lbs - 6/6/2008 4:52:54 AM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Friday: Chest day

Warm up:
BB close grip Incline Bench:
95*10
115*10

BB Regular Incline Bench:
135*10
155*10
165*8
175*6
175*6-> 155*6-> 135*6

DB Flat Bench:
60*6
75*6
80*6
80*6
75*6
70*6

Regular Dips:
BW*10
BW +25 *7
BW +25 *7
BW +25 *6
BW +25 *5 -> BW+10 *5 -> BW*5

Cable Flys (standing up Single Arm) -> Bent over Double arm:
2*12 -> 3*12
2*12 -> 3*12
2*12 -> 3*12

Reverse grip flat bench:
95*10
105*10
115*10
125*10
125*6 -> 105*6 -> 95*6

Reverse Grip Pull Downs:
40*20
60*18
70*15
80*12

Tricep Kick backs (cables):
2*12
2*12
2*12
2*12

Cardio: 20 minutes on elliptical

_____________________________

5'7" 185lbs
10% BF

(in reply to dapunisher)

Post #: 78

RE: Journey to 200lbs - 6/9/2008 4:55:55 AM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Monday: Arm day

Warm up
Chin ups:
8,6

EZ curl BB skull crushers - curl:
35*15 - 35*12
35*15 - 35*12

Flat skull crushers (ez curl BB):
65*10
75*10
85*8
85*6 - 75*10 - 55*8

BB curls:
45*15
55*12
65*12

Wide Grip BB curls:
45*10
45*10
45*10 - 35*10

Close Grip BP:
135*10
145*10
155*10
155*8 -> 145*6 -> 135*6

Alternate DB curls:
25*10
30*8
30*8

Incline alternate DB curls (standing up):
20*10
20*10
20*10

Kneeling Overhead cable tricep extentions:
8*12
8*12
10*12
10*10 -> 8*10 -> 6*10

Cable Biscep Curls:
2*15
3*15
4*12
4*12 - 3*12

Tricep Push Downs:
6*15
8*15
8*12
8*10 - 8*8

Concentration Curls:
20*12
20*12
25*10
25*10

Cardio: 20 minutes on elliptical.

_____________________________

5'7" 185lbs
10% BF

(in reply to dapunisher)

Post #: 79

RE: Journey to 200lbs - 6/10/2008 5:06:04 AM

dapunisher

Posts: 244
Joined: 2/21/2008
Status: offline

Tuesday: Delts, traps

Warm up:
Seated DB press:
30*10
40*10

(did this differently than usualy... was much harder)
50*10
55*10
60*10
60*8
55*8

Seated Bent over lateral raises (rear delts):
20*12
20*12
25*12
25*12

DB shrugs:
85*12
95*12
110*10
120*10

Iso-lateral single arm machine press:
45*10
45*10
45*10

BB Over head press:
65*12
85*12
105*10
85*12

Machine Shrugs:
180*20
270*20
270*20

Machine Shrugs (behind the back):
180*20
180*20
180*20

Standing side lateral raises -> Bent over lateral raises (pinkies out):
20*10 -> 15*10
20*10 -> 15*10
20*10 -> 15*10

Arnold Burnouts:
25*10
25*10
25*10
25*10

Cardio: 20 minutes on elliptical

_____________________________

5'7" 185lbs
10% BF

(in reply to dapunisher)

Post #: 80