Magik23's Training Journal

RE: Magik23's Training Journal (Magik23)

Mon, 23 Aug 2004 10:36:28 GMT

Bulking Routine - 6 Weeks

Day 1 â€“ Chest, Biceps & Abs
Day 2 â€“ Back, Traps & Hamstrings
Day 3 â€“ Shoulder, Triceps & Abs
Day 4 â€“ Quad, Calves & Forearms

Day 1

Chest:
Incline dumbbell press, 3 x 6-8
Decline dumbbell press, 2 x 6-8
Incline barbell press , 3 x 6-8
Dumbell flyes, 3 x 6-8

Biceps:
EZ Barl Curl, 4 x 6-10
Alternate Dumbell Curl, 2 x 6-10
Preacher Curl, 2 x 6-10
Dumbell Curl (Super set, 3 weight drop) , 1 x 8-10 (by Weight)

Abs:
Decline Crunch, 3 x 15
Legs Pull-in, 3 x 20

Total Sets: 26

Day 2

Back:
Seated Cable Row, 3 x 6-8
Lat Pull-down, 3 x 6-8
Lying T-Bar Row, 3 x 6-8
Stiffed leg dead lift, 3 x 6-8

Traps:
Upright Row, 3 x 6-8
Dumbell Shrug, 3 x 8-10

Hamstrings:
Dumbell Lunge, 3 x 10-12
Leg Curls , 3 x 10-12
Deadlift, 2 x 10-12

Total Sets: 26

Day 3 - Rest

Day 4

Shoulder:
Millitary Press, 3 x 6-8
Dumbell Press, 3 x 6-8
Low-Pulley Side Lateral, 3 x 6-8
Front Dumbell Raise , 3 x 6-8

Triceps:
Cable Pushdown, 3 x 6-8
Skullcrushers, 3 x 6-8
Dips, 2 x Failure

Abs:
Decline Crunch, 3 x 15
Legs Pull-In, 3 x 20

Total sets: 26

Day 5

Quad:
Leg Press , 3 x 10-15
Squat, 3 x 10-15
Leg Extension,3 x 10-12

Calves:
Standing Calves Raise, 3 x 10-12
Seated Calves Raise, 3 x 10-12
Calf Press on Leg Press, 2 x 10-12

Forearms:
Reverse Curl, 3 x 6-10
Palms-up Barbell wrist curl, 3 x 6-10

Total Sets: 23

RE: Magik23's Training Journal (Magik23)

Mon, 23 Aug 2004 08:19:42 GMT

It's time to come back to heavy work, i workout hard this summer but i dont follow a strict routine and meal plan ... i heal my back injury and i stay in the action by training 3-4 times/week .... i will work on my Workout routine and my Bulking diet plan this afternoon and begin with my workout plan tonight, for the diet i will jump on it during the week ... on my last post on June 28, i was at 157 pounds ... now im at 152 pounds maybe 6-7-8% body fat ... enought to see the definition on my arm, shoulder(striate), back & chest .... my abs are great .. 6 pack visible and oblique too ... the 2 lower abs are semi-hide by a little bit of fat ... but im very happy with my cutting phase ... so now its time to bulk ... my objectives is to be at 170 pounds for January 1st ....

RE: Magik23's Training Journal (Magik23)

Tue, 27 Jul 2004 04:53:42 GMT

I'm coming back soon ... my lower back is almost heal ... i will remove deadlift and seated cable row from my routine for a couple of weeks ... until all the pain is gone ...

RE: Magik23's Training Journal (Magik23)

Mon, 19 Jul 2004 18:40:54 GMT

No new update until my lower back pain will gone ...

Continue to eating well, train 2 times week just to keep muscle in shape.

Every muscle group each time, 5-6 sets by muscle/group

RE: Magik23's Training Journal (Magik23)

Mon, 28 Jun 2004 18:58:55 GMT

June 28, 2004 - Daily Journal

Meals & Supplements:

7:00 Banana & Whey Protein, 2 white egg (5g Glutamine)
9:00 Tuna, Raw Vegetable , Vegetable Juice
12:00 Chicken Breast, Raw Vegetable
14:00 Raw Grape, Orange
16:30 Pre-workout - Whey, 5g Glutamine
18:30 Whey Protein, 2 white egg
20:00 Chicken Breast, White Rice, Raw Vegetable

Back, Hamstring, Abs (15:00)

Back:
Seated Cable Row, 180(9), 195(8), 210(6)
Lats Pull Down, 135(9), 150(8), 165(7)
Stiff Legged Deadlift, 90(9), 120(8), 130(8)
Lying T-Bar Row,70(8), 80(8), 90(8)

Hamstring:
Leg Curl, 120(10), 135(8), 150(8)
Dumbell Lunge, 60(11), 65(/0)

Abs:
Crunch, 3x20

Duration: 50 mins
Weight before workout: 157

Comment: Stomach pain during my workout, stressfull day at Work, i finished my workout but im not happy. Will be
better next time.

RE: Magik23's Training Journal (Magik23)

Sat, 26 Jun 2004 18:20:51 GMT

Wow. One raspberry and one grape? That's one strict diet!

Nhaaaa more than one :) If i crush it, maybe 2 cups

RE: Magik23's Training Journal (Magik23)

Sat, 26 Jun 2004 18:18:58 GMT

June 26, 2004 - Daily Journal

Meals & Supplements:

9:00 - Banana, Whey Protein + 5g Glutamine (Pre-workout)
12:00 - Whey Protein + 5g Glutamine (Post-workout)
14:00 - Horse Steak, White Rice, Raw Vegetable
17:00 - Raw Rasberry, Raw Grape
19:00 - Whey Protein, 5g Glutamine (Post Cardio)
20:00 - Salmon Filet, White Rice, Raw Vegetable, Rasberry, Grape
23:30 - Whey + Cottage Cheese, 5G Glutamine

Training: Biceps, Quads, Forearm (10:00)

Cardio Before Workout: 2 mins Warm-up, 15 mins Intense, 2 mins cool down (Treadmill)
Cardio After-noon: 1 hour, medium intensity roller-blade

Biceps:
Barbell Curl, 75, 85, 95
Dumbell Curl, 40, 45
Preacher Curl, 85, 95
Seated Hammer Curl, 35, 40
Cable Curl, 110

Quads:
Leg Press, 315, 405, 495
Squat, 110, 180, 200
Leg Extension, 105, 120, 135

Forearm:
Palms-Up Wrist Curl, 50, 60, 70
Palms-Down Wrist Curl, 50, 60, 70

Duration: 90 mins
Weight before workout: 155 lbs

RE: Magik23's Training Journal (WDNinABQ)

Sat, 26 Jun 2004 18:17:29 GMT

14:00 Banana, Raw Rasberry, Raw Grape

Wow. One raspberry and one grape? That's one strict diet!

hehehehe...

RE: Magik23's Training Journal (Magik23)

Sat, 26 Jun 2004 18:11:50 GMT

June 25, 2004 - Daily Journal

Meals & Supplements:

6:00 Banana, Whey Protein, 2 White Eggs, 5g Glutamine
9:00 Tuna + Cottage Cheese
13:00 Chicken Breast & Raw Vegetable
14:00 Banana, Raw Rasberry, Raw Grape
16:00 Whey Protein, 5g Glutamine (Pre-workout)
17:30 Whey Protein, 5g Glutamine (Post-Workout)
22:00 Sea Food (Scampies, Shrimps, Salmon)
24:00 Whey + Cottage Cheese, 5g Glutamine

Chest, Triceps (17:00)

Cardio: 2 mins Warm-up, 15 mins Intense, 2 mins cool down (Treadmill)

Chest:
Incline Dumbell Press, 60(8), 65(8), 70(7)
Decline Dumbell Press, 50(8), 50(8), 55(5)
Dumbell Flyes, 35, 40, 45

Triceps:
Dips 3x12 (35 lbs Weighted)
Rope Triceps Pushdown, 60, 70, 70
Rope Triceps Pushdown 1 min for 1 rep, 6 steps (10 secs break at each step), 50, 60

Duration: 90 mins (Include Cardio)
Weight before workout: 156 lbs

RE: Magik23's Training Journal (Magik23)

Thu, 24 Jun 2004 05:02:54 GMT

June 23, 2004 - Daily Journal

Meals & Supplements:

6:00 - Banana, Whey Protein, 2 White Egg, 5g Glutamine
9:00 - Tuna + Cottage Cheese
12:00 - Chicken Breast + Carotts, Raw Vegetable
14:00 - Tuna & Banana
16:00 - Pre-workout Shake
18:00 - Whey Protein, 2 White Egg, 5g Glutamine
20:00 - Horse Steak, Rice, Raw Vegetable
22:00 - Cottage Cheese, Whey, 5g Glutamine

Training: Shoulder, Traps(17:00)

No cardio today

Shoulder:
Seated Dumbell Press, 45, 50, 55
Behind The Neck Press, 70, 90, 95
Front dumbell raise, 20, 25, 25
Shoulder Press, 80, 90, 90

Traps:
Dumbell Shrug 80, 90, 100 (each)
Barbell Upright Row 65, 75, 75
Cable Upright row, 130

Duration: 60 mins
Weight before workout: 156

RE: Magik23's Training Journal (Magik23)

Tue, 22 Jun 2004 17:39:39 GMT

June 22, 2004 - Daily Journal

Meals & Supplements:

7:00 Banana & Whey Protein, 2 white egg (5g Glutamine)
9:00 Tuna, Raw Vegetable
12:00 Chicken Breast, Raw Vegetable, Apple
14:00 Raw Grape
16:30 Pre-workout - Whey, 5g Glutamine
18:30 Whey Protein, 2 white egg
20:00 Steak, Raw Vegetable24:00 Cottage Cheese

Back, Hamstring, Abs (15:00)

Cardio: 2 mins Warm-up, 12 mins Max Intensity ,2 mins cool down (Treadmill)

Back:
Seated Cable Row, 180(9), 195(9), 205(8)
Lats Pull Down, 135(9), 150(8), 165(7)
Bent Over Barbell Row, 95(9), 135(9), 175(5)
Stiff Legged Deadlift, 135(9), 185(8), 185(8)
One-Arm Dumbbell Row, 45(10)
Lying T-Bar Row, 100(8)

Hamstring:
Leg Curl, 105(10), 120(8), 135(6)
Lunge, 120(10), 130(9), 140(7)

Abs:
Crunch, 3x20

Duration: 90 mins (Include Cardio)
Weight before workout: 155

RE: Magik23's Training Journal (Magik23)

Fri, 18 Jun 2004 05:19:11 GMT

June 17, 2004 - Daily Journal

Meals & Supplements:

6:00 - Banana, Whey Protein + 5g Glutamine
9:00 - Tuna + Cottage Cheese + Water, Yogourt
12:00 - Chicken breast, Raw vegetable
14:00 - Orange, Rasberry, WaterMelon
18:00 - Whey Protein + 5g Glutamine
19:00 - Chicken breast, Vegetable
22:00 - Cottage Cheese, 5g Glutamine

Day off

Cardio: 2 mins Warm-up, 15 mins Intense (6 to 8 mph), 2 mins cool down (Treadmill)

I will take next two day off too !! Be back at the Gym, Monday !

RE: Magik23's Training Journal (Magik23)

Thu, 17 Jun 2004 05:24:23 GMT

June 16, 2004 - Daily Journal

Meals & Supplements:

6:00 - Banana, Whey Protein + 5g Glutamine
9:00 - Tuna + Cottage Cheese + Water, Yogourt
12:00 - Chicken breast, Raw vegetable
14:00 - Protein Bar, Orange, Rasberry
18:00 - Whey Protein + 5g Glutamine
20:00 - Steak, White Rice, Vegetable
22:00 - Cottage Cheese, 5g Glutamine

Training: Biceps, Quads, Forearm & Calves(17:00)

Cardio: 2 mins Warm-up, 10 mins Intense (6 to 8 mph), 2 mins cool down (Treadmill)

Biceps:
Barbell Curl, 65, 75, 85
Dumbell Curl, 35, 40, 45
Preacher Curl, 65, 75, 85

Quads:
Leg Press, 225, 315, 405
Squat, 110, 180, 200

Forearm (Supersets):
Palms-Up Wrist Curl, 50, 60, 70
Palms-Down Wrist Curl, 50, 60, 70

Calves:
Stand-up Calf Raise, 400(12), 440(10), 480(8), 480(8)

Duration: 75 mins
Weight before workout: 157 lbs

RE: Magik23's Training Journal (Magik23)

Wed, 16 Jun 2004 11:52:54 GMT

June 15, 2004 - Daily Journal

Meals & Supplements:

6:00 Oat Meal, Whey Protein, 2 White Eggs, 5g Glutamine
9:00 Tuna + Cottage Cheese
12:00 Chicken Breast & Raw Vegetable
14:00 Banana, Rasberry
18:00 Whey Protein, 5g Glutamine
20:00 Chicken Breast & Raw Vegetable
22:00 Cottage Cheese, 5g Glutamine

Chest, Triceps (17:00)

Cardio: 2 mins Warm-up, 10 mins Intense (6 to 8 mph), 2 mins cool down (Treadmill)

Chest:
Bench Press 175(8), 175(7), 185(4)
Incline Dumbell Press, 60(8), 65(8), 70(7)
Decline Dumbell Press, 45(8), 50(8), 55(5)
Dumbell Flyes, 30, 35, 40

Triceps:
Dips 3x12
Triceps Pushdown, 60, 65, 70

Duration: 70 mins (Include Cardio)
Weight before workout: 157 lbs

RE: Magik23's Training Journal (Magik23)

Tue, 15 Jun 2004 05:18:44 GMT

June 14, 2004 - Daily Journal

Meals & Supplements:

6:00 Oat Meal, Banana, Whey Protein, 2 White Egg, 5g Glutamine
9:00 Tuna & Cottage Cheese
10:00 Muffin (Make me sick)
12:00 Rasberry, Vegetable Juice
18:00 Whey Protein, 2 white Egg, 5g Glutamine
20:00 Thai Chicken Stir Fry
22:00 Cottage Cheese, 5g Glutamine

Training: Shoulder, Traps(17:00)

Cardio:
Bicycle: 18 mins (High intensity)
Treadmill: 8 mins Intense (6 to 8 mph), 2 mins cool down

Shoulder:
Millitary Press (Machine), 110, 120, 130(5)
Seated Dumbell Press, 45, 50, 55
Behind The Neck Press, 70, 90, 90
Front Cable Raise, 20, 30, 40

Traps:
Dumbell Shrug 80, 90, 100, 100
Barbell Upright Row 65, 75, 75

Duration: 90 mins (Include Cardio)
Weight before workout: 157 lbs

Comments: The muffin on the morning make me sick .... bad stomach
pain. So my 12:00 meal and 14:00 was crew up.