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06-25-2007, 08:45 PM
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Big Kev Gettin BIG!
ok so new journal here, startn over from the last one since i find myself more serious into lifting and eatin and training. i would love to play arena football after college, or even better, within the next year or two if i bulk up right and get stronger/faster, to get paid for havin some fun, so my workouts are mainly for power and performance.
my goals within the next year are: bench:350 lbs ATG squat: 350lbs deadlift: 450 lbs currently: bench:315 lbs ATG squat:320 lbs // squat:495 deadlift: 425 lbs currently 6'1, 225-230 lbs. im guessing about 15-18% bf. i would like to cleanly bulk up to around 240, maybe 250, and cut down to a shredded lean 220 lbs. which would hopefully be only about 10% bf, while keeping most strength. but def. bulking right now for a few months if not a half a year. i am currently taking in about 250-300g protein a day, 6-7 meals all real food besides the whey shake in morning and one at night. current supps: fish oil caps multivitamin whey xtend kre alk will soon get liquid beef aminos (hearing great things about them!) mondays will be my pull days, then wednesday will be my push days, and fridays are my leg days. hill sprints will be my cardio on tuesdays and thursdays. well here was tonights workout! deadlifts: warmup 315x5 350x5 365x5 375x3-was burnt from last sets, whew! pullups: BW 3x7 lat pulldowns: 140x3x8 seated cable rows: 130x3x8 declined db curls with 30s for a set of 10 reps db curls with 45's for a set of 10 hammer curls with 40's for a set of 10 then did core: weighted side bends, 35lb plates, 2x10 weighted crunch down machine 150 lbs 2x10 declined rocky crunches 20 reps and calf raises: 200x2x10 so overall great workout, felt good and pumped, hopefully ill gain in my deads as they are raising somewhat fast, as a month ago i could barely do 350 for 5 reps  so off to bed soon, and ill run 2morrow. seriously in need of getting my bench press up, so im going to try hard there especially.
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"If you wanna gain muscle, you gotta EAT muscle!" Age:18 6'1 230 lbs. 225lbs Bench Reps:12 40 Yard Dash:4.85 I play some football. Last edited by bigk-78; 07-07-2007 at 09:20 AM. 
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06-26-2007, 06:47 PM
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yep so was in the middle of himm sprints 2day and strained my hamstring on the 4th one. pisses me off, as i will probably be out of the weightroom til next week. im taking the rest of this week off and hopefully ill feel up to par for next week.
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"If you wanna gain muscle, you gotta EAT muscle!" Age:18 6'1 230 lbs. 225lbs Bench Reps:12 40 Yard Dash:4.85 I play some football.
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06-27-2007, 06:23 PM
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ok so i did my pull day, (couldnt resist the gym haha) and went very well. tring to get my bench up, and have designed a new workout scheme for everything, lower volume higher intensity.
wide grip bench press 2 sets warmup weight 225x6 235x6-had help on the last one, but pushed through. wide is alot harder than normal, but work pec really good. cuz normally i can rep like 260 about 6 times, but not WIDE! close grip bench press 175x6 185x6 inclined bb bench press 155x6 165x6 couldve done more, but just starting these back up after about 2 years, so gotta get used to them seated db military press 50sx6 55sx6 55x6 lateral raises 25sx2x8 front raises 25sx2x8 rope tri pushdowns 110x3x8 then did my ab work, which includes seated machine curl down things-150x2x10 then did declined rocky crunches, 2 sets of 10 with 4 twists felt great, lower volume and hihger intesity is def. greater IMO. ill post up my diet and workout schedule.
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"If you wanna gain muscle, you gotta EAT muscle!" Age:18 6'1 230 lbs. 225lbs Bench Reps:12 40 Yard Dash:4.85 I play some football.
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06-27-2007, 06:32 PM
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workout schedule
Monday-Pull
deadlifts 2 warmup sets, then 3 working sets of 6 pullups BWxfailure, which is about 10, 2 sets lat pulldwons, wide grip, 2 sets of 6 seated rows 3x6 declined db curls 1x8 alt db curls 1x8 alt db hammer curls 1x8 hypers bw2x10 then ab work with 2 sets seated weighted crunches and 2- sets declined rocky crunches Tuesday-cardio, some form of sprinting Wednesday-Push wide grip bench press 2 warmup sets, the 2 working sets of 6 close grip bench press 2 working sets of 6 inclined bb bench press 2 working sets of 6 db seated military press 3 working sets of 6 lateral and front raises 2 sets of each, 8 reps rope tri pushdowns 3x8 same abwork Thursday-cardio, some form of sprinting Friday-Legs ATG squats 2 warmup sets, 3 working sets of 6 hang cleans 3 working sets of 6 SLDL's 2 working sets of 6 leg press 2 working sets of 6 calf raises 3 sets of 10 same ab work Sat-Sunday=rest main ideal is intensity over volume, trying to get huge and football condition. i listed my goals above.
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"If you wanna gain muscle, you gotta EAT muscle!" Age:18 6'1 230 lbs. 225lbs Bench Reps:12 40 Yard Dash:4.85 I play some football.
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06-27-2007, 06:40 PM
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Diet
trying to get over 3500 calories per day. ratios are protein-carbs-fat
1. whey shake and strawberry miniwheats cereal with 1 cup skim milk 40-100-0 2. turkey and cheese sand. on whole grain, cup yogurt and nuts 50-40-20 3. natty pb and j sand. on whole grain bread, protein bar 40-50-20 4.PWO- lean ground beef cheeseburger and chicken noodle soup with 10 crackers and 2 cups choc. 2% milk 50-70-20 5. chicken and cheesy mashed potatoes and ramen noodles 50-80-5 6. steak/pork/meat and cheese sand. with 1 cup 2%choc milk 40-30-20 7. whey shake with 2 cups skim milk and banana 50-20-0 about 320g protein about 350g carbs about 100g fats about 3600 calories per day.
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"If you wanna gain muscle, you gotta EAT muscle!" Age:18 6'1 230 lbs. 225lbs Bench Reps:12 40 Yard Dash:4.85 I play some football.
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06-27-2007, 07:10 PM
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Hey bubba,
I appreciate you lifting heavy and eating big. Good work. One thing I'd suggest is in that last meal, you want things to sustain a bit more to make sleep (fasting) as less catabolic as possible. I'd avoid whey at this time. If you don't have a choice, then add some healthy fats to it (like olive oil or natty pb). Then think about what you could do to make it down to Texas at the end of August.
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06-27-2007, 11:07 PM
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Quote:
jw, iv seen this texas stuff round here lately, whats it for?
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"If you wanna gain muscle, you gotta EAT muscle!" Age:18 6'1 230 lbs. 225lbs Bench Reps:12 40 Yard Dash:4.85 I play some football.
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06-29-2007, 03:41 PM
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welp, no lifting or cardio yesterday or today, i prbly could if i wanted to but im gna let my leg rest until monday, then ill try getting back into the mix of things.
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"If you wanna gain muscle, you gotta EAT muscle!" Age:18 6'1 230 lbs. 225lbs Bench Reps:12 40 Yard Dash:4.85 I play some football.
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06-29-2007, 04:04 PM
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Quote:
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06-30-2007, 10:03 PM
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yeh sounds like you guys have a blast lol.
ah well havent lefted or anything since wednesday, and my hammy is feeling better. hope to start back up with deads on my pull day monday. bulking is def tough, i will admit that eating about 4000 calories that are good for you per day is expensive and HARD. but it should pay off in the end when i am huge heh heh
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"If you wanna gain muscle, you gotta EAT muscle!" Age:18 6'1 230 lbs. 225lbs Bench Reps:12 40 Yard Dash:4.85 I play some football.
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07-02-2007, 08:26 PM
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ok so today was pull day. went well, took it easy and light on the deads. but i did experiment with diff grips and form however, and found that a wider grip and slightly wider stance than i was using could help my performance by about 10-20%. not bad.
deadlifts 225x10 315x6- hammy felt slighty tender and tight, so didnt wanna overdo it. 315 felt good tho and easy 225x15 pullups BWx10 BWx10 wide grip lat pulldowns 140x6 150x6 seated rows 130x6 140x6 alt DB curls 40sx10 alt DB hammer curls 50sx6 upright rows 110x6 120x6 seated ab crunch downs 150x10 150x10 declined rocky crunches 2 sets of 10 crunches with 10 twists felt good, im likeing this lower volume and higher intensity training, i think im getting more out of it. cant wait to get my Liquid Muscle, woo hoo! tryin to get huge....ah.
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"If you wanna gain muscle, you gotta EAT muscle!" Age:18 6'1 230 lbs. 225lbs Bench Reps:12 40 Yard Dash:4.85 I play some football.
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07-04-2007, 12:29 AM
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lmfao haha well..........its should arrive in the mail within the next day or two im sure. i ordered it saturday. cant freakin wait dude. im really hopin it works as good as all the users say
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"If you wanna gain muscle, you gotta EAT muscle!" Age:18 6'1 230 lbs. 225lbs Bench Reps:12 40 Yard Dash:4.85 I play some football.
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07-04-2007, 10:55 AM
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well the lower volume training had been doing well for me. but im almost tempted to do more compund lifts. more babrell less cable work, biggest one being rows. i currently do the seated cable rows with qbout 150, but im debating on whether i should start using the babrell for bent over rows again. i used about 150 on thos as well. probably better for mass building anyways.
what about yates rows? i know those put a little more emphasis on the traps, which i def. need to inspire some growth in that region as i have broad shoulders and not big traps to mount above my shoulders. and iv been curious about bicep, deltoid and tricep isolation. should i keep like one exercise for each of those groups for isolation? or just do ALL compound movements?
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"If you wanna gain muscle, you gotta EAT muscle!" Age:18 6'1 230 lbs. 225lbs Bench Reps:12 40 Yard Dash:4.85 I play some football.
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07-04-2007, 11:06 AM
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ok trap ill def take your advice on that, thanks. should i do yates rows because of my traps or should i just stick with regular? my traps are somewhat lagging...and i know yates works for that a bit more.
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"If you wanna gain muscle, you gotta EAT muscle!" Age:18 6'1 230 lbs. 225lbs Bench Reps:12 40 Yard Dash:4.85 I play some football.
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07-04-2007, 02:12 PM
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again, in my opinion, ( I dont know why I have to say that, I guess some people get offended when I provide advice) anyways........... do 90 degree bentovers. Only reason I do yates sometimes is because my back is tore up from deadlifts, or I want to give my back a break.
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Founder of F.A. (Fatceps Anonymous)
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07-04-2007, 03:02 PM
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lol yeh i gotcha. well i know it prbly would be best to do 90 degrees, just sucks cuz my traps arent huge or anything compared to my broad shoulders. i mite do a combo like 2 sets of regular, then 2 sets of overhand yates. either that or regular BB rows and then BB shrugs.
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"If you wanna gain muscle, you gotta EAT muscle!" Age:18 6'1 230 lbs. 225lbs Bench Reps:12 40 Yard Dash:4.85 I play some football.
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07-04-2007, 03:10 PM
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alright so just did my push workout. went fairly well as my bench is increasing
wide grip bench warmup 165x10 warmup 185x10 225x6 240x8 PR-had help from spotter on last 2, but not too much. close grip bench 185x6 195x6 inclined BB bench 160x6 160x6 DB military press 55sx6 60sx6 PR rope tri pushdowns 100x10 120x8 PR lateral raises 25sx8x2 20sx10 hold at top for 3 secs. seated ab pulldowns 150x10x2 declined rocky crunches 2 sets of 6 crunches with 10 twists 10 mins cardio on stair stepper-strength setting felt freat today, especially on my delts which are slightly lagging. hope to be doing the 70s in a few weeks here. hope to be repping 250 with wide grip in couple weeks as well.
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"If you wanna gain muscle, you gotta EAT muscle!" Age:18 6'1 230 lbs. 225lbs Bench Reps:12 40 Yard Dash:4.85 I play some football.
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