Tampabay's bulking journal - BodybuildingForYou

tampabay3990 · #1 (**permalink**) 06-12-2006, 07:26 PM

I kinda started late with this journal but o well. Here are my starting weight and measurements...
weight-175
Bi's-14.75
Quads-20.5
Forearms-12.5
Calves-14.5
Chest-42
Waist-33.5

Today was pretty much day one of the bulking phase for me. im goin to bulk until September 1st for the "summer competition" we are having. thanks carefacer! but today i started out with chest, tri's, and abs.

i usually start off my chest workout with a pyramid workout (i know its not the best for size..but with football im trying to get the strength part of it) but anyway today for chest was

FLAT BB
185-7x
195-5x
205-4x
225-2x
205-5x
185-9.5x lol...almost got it for 10..not quite tho

INCLINE DB

45's-12x
50's-12x
55-10x
60-8x
65's-7x

CABLE CROSS OVERS (from the top going down)

50 on each cable-12x
" " " " " " " " " " " -12x
60 on each cable- 10x
" " " " " " " " " " " - 10x

CABLE CROSS OVERS (from bottom to top)

30 on each-12x
" " " " " " " "-12x
" " " " " " " "-10x

Now is TRICEPS!

DIPS

15x
12x
11x

TRICEP PUSHDOWNS

80-12x
80-12x
80-10x
80-9x

TRICEP KICKBACKS

15's-12x
20's-12x
20's-12x

and last...ABS!

floor cruches w/ legs up.

50x
50x
30x

then oblique crunches w/ one leg over the other(elbow to knee crunches)
55 for each side

then rope crunches

120-20x
130-20x
140-15x

this was one of the best workouts ive ever done. lol. each one of my sets was a smooth and had nice form.

DIET- woke up at 10. (i love bein a kid in the summer. lol) ate at around 10:30. i had 3 scrambled eggs with 2 pieces of wheat toast and a large glass of milk.

12 (pre workout meal)- one small package of instant oatmeal and 8 ounces of coffee...i need the caffine...and 8 ounces of water along w/ the creatine i take. (German creatine from fitnesslabs.com)

1-2:30- workout...immediately after i workout i take muscle milk protein and another serving of the creatine.

3:30- 7 oz. package of tuna which contains 45 g of protein for each package. almost too much to take in at one time

6:00- sub sandwhich from work...6 oz. of turkey,roastbeef, and ham. onlything i added was a lil honey mustard.

10:30 muscle milk shake before bed.

tomorrow ill be doing legs and shoulders...maybe light ab work also.

anybody want to critique my workout or diet feel free....im always ready to learn! thanks

Cammo · #2 (**permalink**) 06-12-2006, 07:43 PM

You doing around 155 reps for your chest. That's way too many in my book. Why not up the poundages and go for more intensity. Say 6 to 8 sets of 8-10 intense reps per body part.

jlozan84 · #3 (**permalink**) 06-12-2006, 07:54 PM

Why would you be doing shoulders tomorrow? You just beat them to hell in today's workout.

Flat bench uses shoulders quite a bit and incline bench is nearly all shoulders.

tampabay3990 · #4 (**permalink**) 06-12-2006, 08:10 PM

true about the shoulders...um...idk? lol..what should i do then tomorrow? i have a hard time w/ routines...it seems like i always conflict my workouts...would back and biceps be good tomorrow? then wed. do shoulders and legs? but when i do shoulders i usually just hit the middle and rear delt and traps..bench just does ur front delts...right? like tomorrow i planed on doing...shrugs, bentover lat raises and standing lateral raises...then my bicep workout.

jlozan84 · #5 (**permalink**) 06-12-2006, 08:18 PM

My recommendation would be a push/pull/legs.....if you find that recovery is fine with that, you can do push/pull/push/legs. The second push day being lighter weight / higher volume. Also on pull day, you can work your core / post that are supporting muscles for squats.

Bench uses your all of you shoulder - if done correctly, rear delts are a very important part of benching. Shrugs are a complete waste of time. If you are doing deads properly, you don't need them. Traps get worked on back day. Rear delts get worked on back day slightly also.

Does this help? What are your goals man? Are you training for a sport or just for strength & size? Or just to get some pussy on the beach?

tampabay3990 · #6 (**permalink**) 06-12-2006, 08:29 PM

lmao...i got a nice relationship right now so the pussy aint a problem. lol...but any ways...im tryin to get the size really but i also want the strength with it. man...idk about the shrugs bein a waste of time...those things work for me...i love that sh!t. lol. ive heard of the push/pull/legs thing but idk if its for me. here is a split i was thinking about...i prolly dont have enough off days tho...i kno im gonna hear that already. lol..but here goes nothin...its a LONG plan. lol

mon-chest,shoulders,tris
tue-legs,abs
wed-back,bi's,abs
thur-off
fri-chest,shoulders,tris
sat-back,bis
sun-legs,abs
mon-off
tue-chest,shoulders,tris
wed-back,bis,abs
thur-off
fri-legs,abs
sat-chest,tris
sun-off
mon-back,bis,abs.....and so on....idk if your gonna like that but...just tell me what you think

jlozan84 · #7 (**permalink**) 06-12-2006, 08:43 PM

Actually dude - that basically is a push/pull/legs.....but way overkill. You know that you grow when you rest right? I don't see how you could ever recover from a workout like that. Here is what I would do..

monday (push) - chest/shoulders/tris
tuesday (pull) - back/bis/post/core
wed (off)
thursday (push) - chest/shoulders/tris - light weight/high volume
friday (legs) - quads/hams/calves/post/core

Now, if you feel like you recover fine with that, you can add some higher volume leg to back day and higher volume back work to leg day. Just gotta be careful not to overtrain.....

Let me know if this makes sense......if you need help with the exercises, let me know.....

BTW - it is important that back and legs are 72 hours apart, because legs are used in deads.

tampabay3990 · #8 (**permalink**) 06-12-2006, 08:55 PM

Quote:

Originally Posted by jlozan84

Actually dude - that basically is a push/pull/legs.....but way overkill. You know that you grow when you rest right? I don't see how you could ever recover from a workout like that. Here is what I would do..

monday (push) - chest/shoulders/tris
tuesday (pull) - back/bis/post/core
wed (off)
thursday (push) - chest/shoulders/tris - light weight/high volume
friday (legs) - quads/hams/calves/post/core

Now, if you feel like you recover fine with that, you can add some higher volume leg to back day and higher volume back work to leg day. Just gotta be careful not to overtrain.....

Let me know if this makes sense......if you need help with the exercises, let me know.....

BTW - it is important that back and legs are 72 hours apart, because legs are used in deads.

so mondays push would be the "heavy" day and then thursdays would be the "light" day just so i get the best of both worlds right? that looks like a sweet ass workout to me. lol. do you think i could hit bacll and bi's again sat? or just like bi's and abs? i think ive been overtraining tho lately...cuz i havent went up in my bench max in like...4 months...no joke...i mean maybe 5-10 lbs but thats it. somebody told me i have O.C.D (obsessive compulsive disorder) with weight lifting. lol. they told me they were gonna call that show intervention to get me counseling. but idk...im addicting to workin out thats for sure..o well. at least its a healthy addiciton. lol. dude...thanks ALOT for your help...and i kinda need help w/ a back routine. mine is sh!tty.

jlozan84 · #9 (**permalink**) 06-12-2006, 08:59 PM

lol - you make me laugh dude......

I gotta get some shuteye, but I will throw something together tomorrow morning....

tampabay3990 · #10 (**permalink**) 06-12-2006, 09:01 PM

lol...make you laugh? why? lol. alright man...thanks again..i guess ill catch up with you tomorrow. PEACE!

mitchcumstein · #11 (**permalink**) 06-12-2006, 09:53 PM

Alright, we get it that you like working out but you need more rest days. You grow OUTSIDE the gym not in it. Also, I prefer to do chest and bi's on the same day cause tris are already getting pounded. then take a day off and do lower body, then take a day off and do tris and back. Unless your on gear you need more recovery time so find a hobby or something to do to pass the time on days off. Oh, and dont even think about gear at 16!

tampabay3990 · #12 (**permalink**) 06-12-2006, 10:21 PM

lol...well i think i like the 4 day push/pull/legs thing...i want to be in the gym for 4 days...i think i just need to stop goin in there so much and just kill my muscles the few days i do go in there...im goin to try the push/pull/legs routine starting next week tho...thanks for all the help yall...so tomorrow is back and bi's. fun fun!!

Cammo · #13 (**permalink**) 06-12-2006, 11:31 PM

Check out this routine

TKD Guy calls it a beginners routine but I'm doing it now with some good weight & it's paying off.

man_i_dono · #14 (**permalink**) 06-12-2006, 11:34 PM

can i ask why do you suggest doing push twice a week?

jlozan84 · #15 (**permalink**) 06-13-2006, 05:19 AM

Quote:

Originally Posted by man_i_dono

can i ask why do you suggest doing push twice a week?

westside barbell principal (ME / DE).......plus, many people have found that their body is recovered in time to do this. It is difficult to recovery from 2 very heavy days per week.

Think about it - twice as many growth phases per year = twice as much growth.

Just have to be careful not to overtrain. At this dude's age (16), he is going to recover well with the crazy amounts of test running through his body.

jlozan84 · #16 (**permalink**) 06-13-2006, 05:28 AM

Back / Bicep Day (Pull)

Deads (sets x reps)
warm x whatever
2 x 6
3 x 3

T-Bar Rows
3 x 6-8

Face Pulls
3 x 8-12

Hyperextensions or Back Attack
couple sets at high reps (20-25)

Weighted Abs / Hips (adductor / abductor 20 or so reps)

Curls for Girls - whatever you want to do.....biceps are a very small muscle group, so you don't need to go crazy here like most people do.

tampabay3990 · #17 (**permalink**) 06-13-2006, 08:38 AM

that looks good to me...and what are face pulls? sry im not familiar w/ that. i just started really working my back...its been lacking alot but i plan on working it just like everything else...ill be hittin the gym in a couple of hours so ill post again tonight to give my results from today...and the most important thing...my diet! PEACE!

theara · #18 (**permalink**) 06-13-2006, 08:58 AM

facepulls can be done with the cable rows where you use the rope extension rather than a bar. you can use whatever. Face pulls are done with you pulling towards your face. if you do these right you'll feel them in your rear delts(shoulders)

rear delts get worked a little on back days but strengthening them helps alot on bench press and back days.