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RE: GR Journal - 3/29/2008 10:52:47 AM

Good Riddance

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Well gracias, sometime's I wish I was a little bit shorter (around 5'11-6'0) because those 2-3 inches would make it that much easier to look thicker lol.

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RE: GR Journal - 3/29/2008 10:59:47 AM

kingyoto

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Haha yah I can understand that but it's nice to be tall, be happy with what you got. I'm 5'10 and I wish I was taller, but You are looking good. congratz.... Smile

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RE: GR Journal - 3/29/2008 6:17:11 PM

Good Riddance

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Saturday

Squats - 1x12 @ 135; 1x10 @ 155; 2x6 @ 195
Wide Grip Pull Ups - 2x8; 1x6
Parallel Grip Pull Ups - 3x6
Seated Cable Rows - 3x8 @ 115

Was kinda short on time and, in all honesty, there was a pick-up game of basketball goin on that I wanted to get to, so cut the leg workout kinda short.

< Message edited by Good Riddance -- 3/30/2008 9:34:06 AM >

_____________________________

To get to heaven, sometimes you have to go through hell.

Always do right; this will gratify some people and astonish the rest.
-Mark Twain

"I'm not Jesus, I will not forgive."

(in reply to kingyoto)

Post #: 23

RE: GR Journal - 3/30/2008 9:37:15 AM

Good Riddance

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I'm wanting to switch to a new split, a little more basic and I will be working everything twice a week instead of just once...

First Attempt:

Monday: Push(Chest,shoulders,tri) and Abs/maybe forearms
Tuesday: Pull(Back/traps,biceps) and legs
Wednesday:Rest
repeat...

Suggestions? Advice on number of sets/body part?

_____________________________

To get to heaven, sometimes you have to go through hell.

Always do right; this will gratify some people and astonish the rest.
-Mark Twain

"I'm not Jesus, I will not forgive."

(in reply to Good Riddance)

Post #: 24

RE: GR Journal - 3/30/2008 9:47:30 AM

edrice2

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i would give legs its own day rather than put with back, another option is an upper lower split, which is what i like the best...4 days per week, 2 upper 2 lower...keep shooting for mainly compound lifts over isolations and not a ton of sets...for rep range, i like iether 8 or 5...ex: ill add weight until i cant keeop doing so w that range, say 8, then add the weight and start doing 5 reps til i can get 8, etc.

_____________________________

height: 5'8.5"
current weight: 152 (increasing quicker...)
goal for end of march: 160+

bulking:
start weight: 142.5 (141.5 low)

3-day full body routine/upper-lower split

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Post #: 25

RE: GR Journal - 3/30/2008 10:22:10 AM

Good Riddance

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You do chest and back on the same day?

So maybe..

Monday: Chest, Back, Arms
Tuesday: Legs, Shoulders, abs
Wed: Rest

Along those lines?

_____________________________

To get to heaven, sometimes you have to go through hell.

Always do right; this will gratify some people and astonish the rest.
-Mark Twain

"I'm not Jesus, I will not forgive."

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Post #: 26

RE: GR Journal - 3/30/2008 12:27:39 PM

edrice2

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ive been doing 2 upper body days, 2 lower days with variations each time so, like this:

upper body a
bench
oh press
pullups
lying tri ext
curls

upper body b
incline bench
oh press
rows
dips
shrugs/other bi exercise

lower a
squats
sldl
leg press
calf raises
weighted crunches

lower b
deadlifts
leg press
leg curls
calf raises
weighted crunches

for me it works well, im mainly training for strength at the moment, so my rep ranges are generally 5 for compounds and 8-10 for isolations...i like this better than full body workouts cause it allows for some more work, but full are good too

_____________________________

height: 5'8.5"
current weight: 152 (increasing quicker...)
goal for end of march: 160+

bulking:
start weight: 142.5 (141.5 low)

3-day full body routine/upper-lower split

(in reply to Good Riddance)

Post #: 27

RE: GR Journal - 3/30/2008 12:31:24 PM

Good Riddance

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Yeah I like how that looks, do you do UpperA and UpperB back to back? Or upper a,lower a,upper b,lower b?

_____________________________

To get to heaven, sometimes you have to go through hell.

Always do right; this will gratify some people and astonish the rest.
-Mark Twain

"I'm not Jesus, I will not forgive."

(in reply to edrice2)

Post #: 28

RE: GR Journal - 3/30/2008 12:43:17 PM

edrice2

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i alternate them...id recommend taking an off day after deadlifting since you hit your back too (also dont do it day after upper for the same reason)...right now im doing, mon-lower a, tues upper b, thurs lower b, saturday upper b

you could also rotate deadlifts every 3 or something so its every 1.5 weeks or so instead of every week

if you lift heavy and push hard on the compounds, each day is pretty tough, which is why i like it a lot

also, to keep a progressive load make sure you start underneath your max at your given rep range so you can add weight for a while and then ideally surpass your old max

_____________________________

height: 5'8.5"
current weight: 152 (increasing quicker...)
goal for end of march: 160+

bulking:
start weight: 142.5 (141.5 low)

3-day full body routine/upper-lower split

(in reply to Good Riddance)

Post #: 29

RE: GR Journal - 3/30/2008 12:53:10 PM

Good Riddance

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Monday:
Flat Bench - 4x5
OH Press - 4x5
Rows - 3x8
Close Grip Bench - 2x8-10
Sraight Bar Curls - 2x8-10

Tuesday:
Deadlift - 4x6
Leg Press - 3x8-10
Leg Extensions - 3x8-10
Abs

Wednesday: OFF

Thursday:
Pull Ups - 3x8-10(fail)
OH Press - 3x8
Incline Bench - 3x6
Shrugs - 4x8-10
Dips - 3x8-10

Friday:
Squats - 4x6
Leg Extensions - 3x6
Hamstring Curls - 3x8-10
Calf Raises - 4x10
Abs

???

< Message edited by Good Riddance -- 3/30/2008 2:41:26 PM >

_____________________________

To get to heaven, sometimes you have to go through hell.

Always do right; this will gratify some people and astonish the rest.
-Mark Twain

"I'm not Jesus, I will not forgive."

(in reply to edrice2)

Post #: 30

RE: GR Journal - 3/30/2008 12:55:07 PM

Good Riddance

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Actually, scratch that.

You're right, that would be a bad place for deadlift...

I was wanting to put dead's in on my upper body day, but I guess they will have to go on lower...

One sec...I'll edit that last post lol.

There, how about that?

_____________________________

To get to heaven, sometimes you have to go through hell.

Always do right; this will gratify some people and astonish the rest.
-Mark Twain

"I'm not Jesus, I will not forgive."

(in reply to Good Riddance)

Post #: 31

RE: GR Journal - 3/30/2008 12:58:04 PM

rippedchick

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Considering deadlifts are a p-chain exercises (mainly glutes) why are they on an upper day?

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RE: GR Journal - 3/30/2008 12:58:29 PM

Good Riddance

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yeah I just edited that. Smile

_____________________________

To get to heaven, sometimes you have to go through hell.

Always do right; this will gratify some people and astonish the rest.
-Mark Twain

"I'm not Jesus, I will not forgive."

(in reply to rippedchick)

Post #: 33

RE: GR Journal - 3/30/2008 2:36:47 PM

edrice2

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i would throw in a back exercize to your thursday, maybe rows since u did pullups on monday...otherwise that should work, could also put calves on both days

generally i dont do leg extensions and do leg press both days but u could do that too...if you want to hit bis again on thurs u can too, i just dont and do traps instead

hows the diet, you prob need a lot of food

_____________________________

height: 5'8.5"
current weight: 152 (increasing quicker...)
goal for end of march: 160+

bulking:
start weight: 142.5 (141.5 low)

3-day full body routine/upper-lower split

(in reply to Good Riddance)

Post #: 34

RE: GR Journal - 3/30/2008 2:43:33 PM

Good Riddance

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Honestly lately I haven't been strict on a certain ratio, just been eating a lot. And yes I do need a lot lol. I'm not as severe as Veg on the ecto scale, but I'm up there.

What would be a good ratio? 40:35:25 carbs:pro:fats? I'm probably going to need near 4000cals to make serious gains, but I'll probably go a week or so at ~3500 and see how that works out...

_____________________________

To get to heaven, sometimes you have to go through hell.

Always do right; this will gratify some people and astonish the rest.
-Mark Twain

"I'm not Jesus, I will not forgive."

(in reply to edrice2)

Post #: 35

RE: GR Journal - 3/30/2008 4:03:52 PM

edrice2

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35 pro is higher than youd need. i would eat more carbs, generally maybe like 50-25-25 or something...i wouldnt worry about too strict of a diet just a lot of food, esp carbs and fats to spare protein.

yeah id generally see what calories you need to start gaining, then from there just add more when either you stop gaining or strength isnt improving, etc.

_____________________________

height: 5'8.5"
current weight: 152 (increasing quicker...)
goal for end of march: 160+

bulking:
start weight: 142.5 (141.5 low)

3-day full body routine/upper-lower split

(in reply to Good Riddance)

Post #: 36

RE: GR Journal - 3/30/2008 9:35:27 PM

Good Riddance

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Ok, because I've had problems with my shoulders in the past (see earlier workouts), should I do OH press on a smith machine at first? Smile

I really do not want to mess up my shoulders again and have to sit out of lifting...

_____________________________

To get to heaven, sometimes you have to go through hell.

Always do right; this will gratify some people and astonish the rest.
-Mark Twain

"I'm not Jesus, I will not forgive."

(in reply to edrice2)

Post #: 37

RE: GR Journal - 3/30/2008 10:41:41 PM

edrice2

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i dont really know what to tell you with that, ive never used a smith machine so im not sure about how mcuh different that would be...ive actually got a badish left shoulder that i injured playing baseball then once again during a set of db press where it basically rolled backward and like collapsed, not cool. so yeah, be careful with shoulders, they seem pretty easy to injure. after that i took some time off of direct work and then worked back up and im all good with it.

i would start w low weight and work back up (either free or smith, id ask some more people about that and describe your shoulder) and not push for that last rep until its built back up to normal

_____________________________

height: 5'8.5"
current weight: 152 (increasing quicker...)
goal for end of march: 160+

bulking:
start weight: 142.5 (141.5 low)

3-day full body routine/upper-lower split

(in reply to Good Riddance)

Post #: 38

RE: GR Journal - 3/30/2008 10:49:15 PM

Good Riddance

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Joined: 5/12/2007
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Mmk, I'll just keep it low until I feel comfortable with em...gracias for the help man.

_____________________________

To get to heaven, sometimes you have to go through hell.

Always do right; this will gratify some people and astonish the rest.
-Mark Twain

"I'm not Jesus, I will not forgive."

(in reply to edrice2)

Post #: 39

RE: GR Journal - 3/31/2008 7:19:16 PM

Good Riddance

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Joined: 5/12/2007
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Monday:

Bench - 2x5;1x6 @ 135
EZ Bar Rows - 3x8 @ 100
Seated Arnold Press - 3x8 @ 20
Close Grip Bench - 4x6 @ 110
Straight Bar Curls - 3x8 @ 65

_____________________________

To get to heaven, sometimes you have to go through hell.

Always do right; this will gratify some people and astonish the rest.
-Mark Twain

"I'm not Jesus, I will not forgive."

(in reply to Good Riddance)

Post #: 40