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02-01-2007, 12:52 PM
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Shaping the ReproMan!! Post #1 | | Muscular
Join Date: Feb 2007 Location: Stuart, FL Age: 29
Posts: 198
Rep Power: 519 | Shaping the ReproMan!! Well, I'm new to the forum and I figured I'd keep my journal here. Seems like a nice place, with friendly peeps. Anyway I just switched to a new gym about a month ago, coming off about a month's layoff in between. I plan on doing an Upper/Lower split for the upcoming weeks, and would love for everyone to follow along! Here's a basic idea of what I will be doing:
Monday: Quads
Squats
Leg Press
DB Lunges
Leg Extensions
Calf Raises
Tuesday: Upper A
Flat BB Bench
Military Press
Dips
Lateral Raises
Tricep Pushdowns/Skulls
Wednesday: Off
Thursday: Hammys
RDL's
Bent Knee Good Mornings
Hypers
Leg Curls
Calf Raises
Friday: Upper B
Pulldowns
Seated Row
Bent Over DB Rows
Yates Rows
Curls
All exerscises will be performed in the 8-12 rep range with the exception of perhaps every 4th or 5th week squats, BB Bench, and DL's will be done in a "westside manner" doing triples, doubles and singles working to a 1RM. After that week, a "back-off" week and then back to square one. I will probably do this twice before switching things up. Cardio in the mornings 3-4 days a week as well (elliptical, treadmill, stationary bike, etc.)
I'm currently taking NO-Explode, 2 scoops before workouts (lifting days only), 3g's of CEE before and after workouts (6g's total), and 3g's on off days.
I won't be posting my diet, mainly because I'm not the cleanest eater around, but I do make sure I hit at the least 3500 calories a day and 200-250g's of protein. Maybe someday I'll get better with this, but for now it's too much work!
Right now I am 5'9" 203 lbs @ aprox. 15-17% BF. Which has come down from 210lbs @ 20-22% bodyfat when I got back into lifting in October of '05. Slow but steady progress considering my diet isn't completely up to par, but bodyfat is not a concern of mine, just gettin big!! |
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02-01-2007, 01:12 PM
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Shaping the ReproMan!! Post #2 | | Extreme Bodybuilder
Join Date: Nov 2006
Posts: 3,540
Rep Power: 101102 | Best routine I have saw posted here. |
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02-01-2007, 01:23 PM
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Shaping the ReproMan!! Post #3 | | Muscular
Join Date: Feb 2007 Location: Stuart, FL Age: 29
Posts: 198
Rep Power: 519 | Quote:
Originally Posted by BigHumpswife Welcome to EB ReproMan! Looks like you have a pretty good routine going.  | Thanks so much! Quote:
Originally Posted by Malley Best routine I have saw posted here. | Awwe I doubt that, but it's much appreciated! |
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02-01-2007, 02:01 PM
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Shaping the ReproMan!! Post #4 | | Muscular
Join Date: Feb 2007 Location: Stuart, FL Age: 29
Posts: 198
Rep Power: 519 | Monday 1/29/07 Quads Warm-Up: Elliptical 10 minutes Squats:
135 - 5
185 - 3
205 - 3
225 - 3
245 - 3
275 - 2
295 - 1 Leg Press:
6 plates - 12,12,12 Static DB Lunges:
25's - 8,8,8 Leg Extensions:
115 - 12,12,12 Seated Calf Raises:
2 plates - 15,15,15
This was my first serious workout since joining the new gym. I had to cut squats out for a while in '06 due to knee injury, so I wanted to see where I stood. I had a few more in me, but that's in due time. I don't like the seated calf machine at all, I'll have to do them with a BB and platform from now on. |
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02-01-2007, 02:10 PM
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Shaping the ReproMan!! Post #5 | | Muscular
Join Date: Feb 2007 Location: Stuart, FL Age: 29
Posts: 198
Rep Power: 519 | Tuesday 1/30/07 Warm up: Elliptical 10 minutes Incline DB Press:
50's - 10
75's - 10,10,6?!!?! Seated DB Shoulder Press:
50's - 10,10,10 Dips:
BW - 10,10,10 Lateral Raises:
25's - 12,12,12 Tricep Pushdowns:
150? - 15,15,15
Today was a good workout, but I've gotten considerably weaker with my pushes. The layoff was not kind. It seems most of the problem lies in my triceps, so I will have to concentrate on them a little more. Also I'm having a little trouble getting comfortable on the benches, and the DB's are the huge rubber ones that are very cumbersome. Can't complain though, just work harder!
Last edited by ReproMan; 02-01-2007 at 02:22 PM.
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02-01-2007, 02:50 PM
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Shaping the ReproMan!! Post #6 | | Extreme Bodybuilder
Join Date: Nov 2006
Posts: 3,540
Rep Power: 101102 | Pressing comes very easy for me. It wil come back very quickly for you as well. No worries. |
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02-01-2007, 02:56 PM
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Shaping the ReproMan!! Post #7 | | Muscular
Join Date: Feb 2007 Location: Stuart, FL Age: 29
Posts: 198
Rep Power: 519 | Quote:
Originally Posted by Malley Pressing comes very easy for me. It wil come back very quickly for you as well. No worries. | Thanks, I was thinking the same thing. Of course, I haven't been hitting it like I used to, but that will change with this new routine. |
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02-02-2007, 06:31 AM
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Shaping the ReproMan!! Post #8 | | Muscular
Join Date: Feb 2007 Location: Stuart, FL Age: 29
Posts: 198
Rep Power: 519 | Thursday 2/1/07 Warm Up: Elliptical 10 minutes RDL's: w/straps
135 - 8
315 - 8,8,8 PR!!
Bent Knee Good Mornings: 205 - 10,10,10 Hypers:
BW - 12,12,12 Leg Curls:
95 - 12,12,12
Well I blew my load on RDL's, but that's my best lifting by far for 8 reps. Typically I would use 35 or 45 lbs while doing hypers, but I would have lost my lunch. Very happy with the RDL PR!
Last edited by ReproMan; 02-02-2007 at 08:27 AM.
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02-03-2007, 12:27 AM
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Shaping the ReproMan!! Post #9 | | Extreme Bodybuilder
Join Date: Nov 2006
Posts: 3,540
Rep Power: 101102 | I know the feeling after heavy deads I hate doing alot of weight on hypers either. Nice workout and congrats on the pr! |
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02-03-2007, 06:04 AM
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Shaping the ReproMan!! Post #10 | | Muscular
Join Date: Feb 2007 Location: Stuart, FL Age: 29
Posts: 198
Rep Power: 519 | Quote:
Originally Posted by Malley I know the feeling after heavy deads I hate doing alot of weight on hypers either. Nice workout and congrats on the pr! | Thank you kind sir, yeah I was spent. |
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02-03-2007, 06:10 AM
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Shaping the ReproMan!! Post #11 | | Muscular
Join Date: Feb 2007 Location: Stuart, FL Age: 29
Posts: 198
Rep Power: 519 | Friday 2/3/07 Warm Up: Elliptical 10 minutes WG Pulldowns:
120 - 12
180 - 10,10,10,10 DB Rows:
80's - 10,10,10 Seated V-Handle Cable Rows:
160 - 12,12,12 Yates Rows:
185 - 8,8,8
First time in ages I've done a full "pull" workout. Felt pretty good, I forgot how much I like having a huge pump and being sore. |
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02-03-2007, 08:17 AM
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Shaping the ReproMan!! Post #12 | | Gym Rat
Join Date: Dec 2006 Location: Ontario
Posts: 217
Rep Power: 49 | nice journal so far and good luck with your progress reproman. |
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02-03-2007, 09:48 AM
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Shaping the ReproMan!! Post #13 |
Join Date: Nov 2006 Location: Merseyside Age: 28
Posts: 4,672
Height: 5'11" Weight: 195lb
Rep Power: 222437 | I like your journal alot, best detailed one on here... and you do a similar workout to me. keep it up mate |
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02-06-2007, 05:57 PM
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Shaping the ReproMan!! Post #14 | | Muscular
Join Date: Feb 2007 Location: Stuart, FL Age: 29
Posts: 198
Rep Power: 519 | Quote:
Originally Posted by trav1809 nice journal so far and good luck with your progress reproman. | Quote:
Originally Posted by wala I like your journal alot, best detailed one on here... and you do a similar workout to me. keep it up mate  | Thanks guys, much appreciated. I just try to make it as easy as possible to follow along for all parties. |
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