wicked's journal
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wicked's journal - 2/17/2007 2:35:43 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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so ive been out for the past month after having a very bad infection in my face. lost some size and weight. so now im getting back in the game. here are my stats
height: 6'1" bf% 14 i think need to get some calipeirs
weight: 193lbs.
age: 29
now for measurements they are done non-flexed and cold first thing in the morning
neck: 16"
waist: 36" right below belly button
shoulders:48"
chest:41"
right left
bicep: 15" 14.5"
forearm: 12.5" 12"
wrist: 7.5" 7.5"
thigh: 21.5" 21.5"
calf: 15.5" 16"
ankles 9.5" 9.5"
some history:
started lifting about 2.25 yrs ago.have had surgery on my right knee. have a high metabolism,and am very active.
training split will be:
mon: chest
tues: arms
wed: shoulders
thur: back
fri: legs
sat: off
sun: off
goal is: to be around 230lbs with 8-10%bf by the end of june.
longterm is to be 280lbs 8-10%bf by the time im 40 lol
supps will be minimal
protien
bcaa
multi
some creatine
will be keeping this log every day if it kills me. so any pointers or questions feel free to ask or share
thanks,
jeremy
< Message edited by wicked121 -- 2/17/2007 2:46:30 PM >
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RE: wicked's journal - 2/20/2007 2:42:30 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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mon. was a good first day back didnt get to workout until 7:30pm though so was a little tired and had to do it at home
incline BB: 185lbs x8
205lbsx7
205lbsx6
flat BB: 205lbsx10
205lbsx8
225x5 racked it took 3 deep breaths did 3 more
decline: 205lbs x8 for 3 sets
pec dec : middle chest 3 sets at 100lbs x10
upper chest 3sets at 100lbs x10
wished i had heavy enough db at home but will get them soon
cals. were kinda low only around 3000 not sure the fat carb protein ratio though
(in reply to wicked121)
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RE: wicked's journal - 2/20/2007 2:52:03 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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tues: arm day
great day hit the gym and was the only one there
wt. set reps
BB curl warm-up 65 1 20
70 1 12
80 1 10
90 1 8
db curls: 55 1 8
50 1 8
45 1 10
hammer curls: 50 3 10
tri pulldowns: 120 1 30
200 3 12-10-10
skullcrushers:
130 3 10
tri pulldows with the rope: 80 3 10-8-8
forearm curls 80 3 12-10-8
overall great pump.happy to see ive only lost alittle strength focus couldnt be better. am well on my way back to my goals wohoo. days not done yet so will post cal intake before bed.
(in reply to wicked121)
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RE: wicked's journal - 2/20/2007 3:57:26 PM
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JeffKing
Posts: 495
Joined: 2/3/2007
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That training split is not good. Training triceps the day after chest is over training, then shoulders the next day makes it 3 days in a row you hit them.
Drop that traininig split fast.
_____________________________
If you can bench press more than you can squat you should be ashamed.
(in reply to wicked121)
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RE: wicked's journal - 2/20/2007 4:50:52 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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sorry mr jeffking but it works well for me i see good gains from what i do so well leave it just where its at thanks.and i know my body and listen to it. overtraining with my routine no i dont think so.if it aint broke dont fix it.thanks for the concern though. and hey when are we gonna see some pics of you?you sound like your a decent sized built guy
< Message edited by wicked121 -- 2/20/2007 5:52:05 PM >
(in reply to JeffKing)
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RE: wicked's journal - 2/21/2007 2:49:44 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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weds:shoulders man am i not used to this anymore.the burn and pump are intense on the shoulders wow.
lbs. set reps
BB military presses: 135 wu 15
behind the neck 155 1 12
175 2 8
175 3 8
DB side laterals 20 1 12
25 2 10
30 3 8
cable bentover laterals 20 1 10
30 2 8
20 3 8
cable rear delt exercise 20 1 10
not sure whats its called 30 2 10
40 3 8
machine military presses 200 1 12
200 2 10
200 3 10
200 4 10
cable front raises 20 1 12
single hand all 3 sets 30 2 10
non stop no rest 40 3 8
side note weighed in this morn at 195.5lbs weight as of 2 min. ago is 198lbs so up some. will see in the morn if weights still there.
(in reply to wicked121)
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RE: wicked's journal - 2/24/2007 7:03:00 AM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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no workout thurs day or fri. thurs. i worked for 13hrs and fri. 16hrs going to try and do some upper back and lats today. i think ive worked my lower back and legs good enough the past 2 days.
work history: just so you know,
i load marble sink tops rangeing from 10lbs-250lbs most are frome the 100lbs-250lbs. the size range is 25"-130". so its basiclly like deadlifting or doing cleans all day. and trust me when your pushing 80 sinks down the line into a semi trailor and stacking them for 13-16hrs your legs and back are toast
(in reply to wicked121)
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RE: wicked's journal - 2/26/2007 4:37:25 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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mon: chest
wt set reps
db flat 100 1 12
per hand wt 105 2 10
110 3 7
bb flat 225 1 8
225 2 8
225 3 8
incline bb 155 1 12
155 2 12
175 3 10
205 4 6
incline db 80 1 10
each hand 85 2 8
90 3 6
after working a 12 hr shift got too exhausted so will do decline and flyes later tonight
(in reply to wicked121)
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RE: wicked's journal - 2/26/2007 8:10:24 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
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damn.. Nice lifts Looks like your a little stronger then me in some areas.
(in reply to wicked121)
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RE: wicked's journal - 2/27/2007 1:04:47 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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hey ibb thanks for the comment. im trying to get back to where i was before i got sick. weight hasnt dropped to much before the sickness thing i was repping 265, 275, and 285 for 10,8,6 so hopefully in a month or 2 ill be back on that track,soon you will be to your weights are looking real good keep at it.lets see who will hit the 210lb. mark first. should make for some great motivation how bout it?
but heres todays workout
wt set rep
bb curls 65 wu 15
85 1 12
105 2 8
115 3 6
db curls 60 1 6
55 2 8
45 3 10
hammer curls 60 1 10
60 2 8
45 3 15
tricepts will be done in alittle while gym got to crowded and hot thermostat said it was 85 degrees in there wish the kid who runs the place would realize not everyone is trying to cut bf% down so will do the rest at home so will post when done
< Message edited by wicked121 -- 2/27/2007 1:07:21 PM >
(in reply to IBendBarbells)
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RE: wicked's journal - 2/28/2007 1:13:02 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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wed shoulders
wt set reps
db presses 65 wu 15
each hand wt 75 1 12
85 2 10
90 3 7
db shoulder 25 1 10
raises 25 2 10
30 3 7
rear delt cable 30 1 10
40 2 10
50 3 8
good workout overall will probly hit more raises tonight wanted to beat the freezing rain home.
(in reply to wicked121)
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RE: wicked's journal - 3/2/2007 4:26:03 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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thurs back
wt set rep
pullups bw 1-3 10
widegrip
lat pull 160 wu 20
200 1 10
220 2 8
250 3 5
t-bar 135 1 12
dont caculate 180 2 8
bar weight 225 3 6
deadlifts 225 1 12
315 2 9
335 3 7
still going great weight as of today3/2/07 201lbs as of 10min ago morning wt was 198lbs been getting the diet down now too will post that later after i figure cals and all that pain in the butt stuff out later
(in reply to wicked121)
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RE: wicked's journal - 3/2/2007 10:38:03 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
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damn.. I think your going to beat me to the 210 I got some cetching up to do.. Im only at 196 right now.
(in reply to wicked121)
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RE: wicked's journal - 3/3/2007 7:40:47 AM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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this morning i weigh 198.5 so you have plenty of time
(in reply to IBendBarbells)
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RE: wicked's journal - 3/5/2007 4:09:19 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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mon chest
wt set rep
flat bb 135 wu 30
225 1 10
235 2 8
245 3 5 +4
flatdb 105 1 8
100 2 8
80 3 16
incline bb 145 1 15
165 2 10
205 3 8
standing bent over
cable flyes 60 1 12
middle chest 70 2 10
100 3 5
droped wt 60 3 20
incline cable flyes 60 1 10
70 2 9
80 3 7
decline db
75 1 10
85 2 8
95 3 6
dips body wt +
45 1 20
80 2 10
100 3 6
no wt
bw 4 28
bw 5 18
bw 6 10
bw 7 7
bw 8 6
bw 9 4
bw 10 4
had a awesome workout the dips was my partners thing go till one quites. killer pump diet was on around 3600 cals today 200grams of protien atleast today hoping to get to 205-210 by the end of the month. still need to get some calipers so i can do bf% cant be to bad though i can see the top 4 abs till tommorow later
(in reply to wicked121)
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RE: wicked's journal - 3/8/2007 2:03:32 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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tues skipped kids were sick wed did shoulders just alight workout didnt take my journal so dont recall all the wt. but gonna do back here in a bit and will post later
(in reply to wicked121)
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RE: wicked's journal - 3/12/2007 1:50:34 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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ok getting back on track with this log sry all have had way to many things going on lately
mon. chest
wt. set. rep
flat bb: 135 wu 30
225 wu 15
245 1 10
265 2 8
285 3 5+3
225 4 12
flat db 100 1 10
110 2 7
90 3 10
incline bb 155 1 12
175 2 9
185 3 8
incline db 85 1 10
90 2 8
95 3 6
decline bb 225 1 12
245 2 10
265 3 8
going to do flyes later today had the daughters kindergarden round up so fell short on time. am going to do measurements this weekendand scale at the gym weighs me at 203lbs as of today.first day back weighed me at 183lbs.still need to get some dang calipiers but i dont think my body fat has gone up,id say its around the same 13-14% ok didnt post this yesterday but did my flyes
incline declin and flat 3 sets each reps 8 each set with 60lb dbs thats the heaviest i have
< Message edited by wicked121 -- 3/13/2007 5:32:29 PM >
(in reply to wicked121)
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RE: wicked's journal - 3/13/2007 5:42:42 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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tues:bis and tris
wt. set reps
bb curl 65 wu 15
85 1 10
105 2 7
115 3 5+5cheat curls
db curl 60 1 6 130 1 20
superset 50 2 8 200 2 12
cable pulldowns 40 3 10 245 3 8
hammer db 50 1 12 85 1 12
superset 60 2 7 105 2 9
skull 70 3 6 120 3 6
crushers
great day at the gym even though partner was a no show. decided to do supersets today for some reasons it was a great change up see you tommorow
(in reply to wicked121)
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RE: wicked's journal - 3/13/2007 7:38:43 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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In terms of strength I think I have some cetching up to do. I just started doing DB incline press like you though. But i can only do 75's and 80's. Nice lifts man! You should make some videos sometime too.
_____________________________
--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: wicked's journal - 3/14/2007 4:50:36 PM
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wicked121
Posts: 632
Joined: 7/6/2005
From: independence iowa
Status: offline
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i will try and make some vids sometime in the near future ibb.i think doing the dbs is alot easier than the bb for some reason.
(in reply to IBendBarbells)
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