Prime

even though I don't move half as much weight in here as a lot of people, I thought I'd give my new journal that name anyway, lol. so my goals are simple...gain weight...hopefully clean weight. I plan on doing a slow bulk over a period of 10 weeks. the last little bit of summer I actually lost some weight and while at the geology field school lost a pound or so, so now it is time to put on some muscle! I am trying to figure out my diet, I mean as though what I should be eating and all that good stuff. it is so far better then it was over the summer, so I am hoping to benefit from that. anyway, enough rambling...here's my first workout of the journal (I changed my workouts around from what it used to be, too).

09-06-'07
Horizontal Push/Pull

Supine Rows & Weighted Supine Rows
1 set @ BW/12
2 sets @ BW+10lbs/11,9

first time for these in a long time, and it showed..

Incline Bench Press
3 sets @ 115lbs/8,7,7

these were really weak..gonna have to lower the weight next time to get into the range I want

Rest-Pause BD Rows
left arm - 50lb DB/8x6x4
right arm - 50lb DB/9x7x3

Rest-Pause DB Bench Press
50lb DBs/8x4x3

A) Hammer Curls 20lbs/10,10
B) DB Shrugs 65lbs/9,9

15 mins steady state cardio.
15 mins walking to schoo/15 mins walking home.

so I felt like a little bitch today. all that time off I was forced to take at the end of summer really hurt. I was sweating like a pig, breathing heavy and the 50s on the DB press felt REALLY heavy, not to mention the incline did too. my rowing is sub par. hopefully I am back to where I was before soon!

wala

Good to see you starting a journal.. looks good man.

Prime

wala thanks man.

09-07-'07
Lower

Wide Stance Back Squats
2 sets @ 135lbs/8,8
2 sets @ 155lbs/5,6

so my squats are still decent (for me at least). I am not going to venture into the high range with them because my main focus for them is strength, but hopefully a little hypertrophy will be a side-effect!

RDLs
4 sets @ 135lbs/10,10,8,7

my legs were killing me after the last set! I've ever done high reps for deads before.

Rest-Pause Step-ups
BW+40lbs/9x5x4

very nice way to finish off the legs! thought I was going to puke.

Seated Calf Press
3 sets @ 360lbs/10,14,12

Static Holds
3 sets @ 70lb DBs/45sec, 40sec, 40sec

stretched.

walked to school 15mins.
walked home 15mins.

my cardio is low this time around because I am looking to gain some weight. I plan on doing some though, just not extensive.

oh yeah, yesterday I forgot to add I did some core, just some cable crunches and cable chops.

Prime

09-11-'07
Vertical

Pullups
4 sets @ BW/10,8,5 +1 5sec. neg., 4 +1 5sec. neg.

not bad I guess, not where I thought they should be though.

Standing OH Barbell Press
1 set @ 60lbs/10
3 sets @ 65lbs/9,7,8

my OH pressing is weak...

Rest-Pause WG Pulldowns
115lbs/8x5x4

Rest-Pause Dips
BW/12x5x3

Bentover Laterals
2 sets @ 20lb DBs/10,10

walked to school - 15mins
walked home - 15mins

so I did the laterals today when I was supposed to do shrugs, but I mistakenly did the shrugs last day. I was also supposed to superset the laterals with tricep kickbacks but my tris were feelin' it from the dips!

Sam

hey Scar!! It's just like an IM party over here!

1quick1

Looks good man. When you said 10 weeks did you mean 10 months?

The reason I ask is 10 weeks may be too short of a time to notice any definite changes.

1quick1

And we are glad to have you

I post on about 5-6 bodybuilding forums myself

wala

Me too

Sam

Gawd, where do you find the time?

I have enough distractions, let me tell you. The BBC news website has swallowed a significant amount of my PhD time!!

On that note, back to work . . . .

Prime

thanks 1quick1!

well I do mean 10 weeks, but my hopes are to only gain a little bit. over the long run it'll probably last over 10 months total but I am just trying to bulk up slowly as I found out last year gaining weight quickly, I quite the "battle scars" on my biceps and outer chest, and I gained a bit too much fat for my liking. so for now I am just going to go at it slow and steady.

wala

Thats the best way to do it man, you'll see some good results that way

Prime

07-13-'07
Lower

Wide Stance Back Squats RI 120
1 set @ 135lbs/10
2 sets @ 155lbs/7,7
1 set @ 165lbs/4

so I am feeling happy with these of late, although I think I jumped the weight a bit too soon because the final set was no where near the range I wanted.

RDLs RI 90
4 sets @ 135lbs/10,8,8,9

these felt good too.

Rest-Pause Stepups RI 5 deep breaths
BW+40lbs/8x4x6

Calf Press RI 90
3 sets @ 360lbs/14,12,12

Static Holds
3 sets @ 70lb DBs/ 50 seconds, 40 seconds, 40 seconds

stretched. walked to school - 15mins, walked home - 15mins.

not too shabby, seems like I should be adding something in on this workout, just seems to go by quickly, although I might be getting more effecient with my workouts...who knows. also forgot to mentioned again I did some core on my vertical day, cable crunches and cable chops.

also, weighed myself today...somewhat embarassed...dropped about 10lbs the last 2 months of summer so I am now...*takes a deep breath*..137..got ALOT to make up!

wala

Another good workout man. Keep that up!

Prime

thanks wala.

I bought some BCAAs today so hopefully that'll help out too.

lol, so I just now realize I have been putting the complete wrong month, so instead of all the 07s, they are supposed to be 09s.

09-15-'07
Horizontal

Incline Bench RI 90
4 sets @ 105lbs/9,8,8,7

so, it's official...talked it over with myself and I have decided this is my least favourite compound, lol.

Supine Rows RI 90
2 sets @ BW/12,11
2 sets @ BW+10lbs/9,8

next time I think I can drop some reps for the BW ones, and hopefully add a few to the weighted ones. still, lovin these!

Rest-Pause DB Press RI 5 Deep Breaths
50lb DBs/8x4x2

Rest-Pause DB Rows RI 5 Deep Breaths
Left arm - 50lb DB/10x6x4
Right arm - 50lb DB/10x6x4

Core RI 75
Cable crunches 2 sets @ 115lbs/11,10
Cable chops 2 sets @ 65lbs/7,7

stretched.

So I was drained at the end of this, mainly for the fact I think this was my most effecient workout ever, done in 40 minutes, very happy.