AddictedLifter

Hey everyone. The purpose of this log is simple - to track myself by inputting my lifts and continue to push harder through them, as well as receiving any input from the lovely members here on my routine and other things

Current Goal To reach 180 pounds (started at 150, now at 164)
However, I'm not as worried about weight as I am about image. Basically, I'm looking to continue filling out and getting bigger, and then eventually cut down from what i would say about 15-16% bf, to 10%. Once I reach 10%, I'll then begin to build muscle again, while staying around 10% bf (I don't beleive in Cutting/bulking)

Routine 1 is what I used when I began this journal. Routine 2 Is a varied version to mix things up a bit. Both are listed here.

Routine 1

(sets x reps)

Sunday – Legs

Squats – 5x6-8
Leg Press - 3x8
Lying Leg Curls – 3x8

Monday – Chest

Bench Press – 5x6-8
Dumbbell Press – 3x8
Incline Dumbbell Press – 3x8
Dips – 3x6-8

Tuesday - Off

Wednesday – Back

Deadlifts – 5x8
Barbell Rows – 3x8
Close grip Lat Pulldown + Wide grip Pullups – 3x8+3x3-5
Dumbbell Rows – 3x8

Thursday – Shoulders

Seated Military Press – 5x6-8
Upright Rows – 3x8
Dumbbell Lateral Raises – 3x8
Dumbbell Rear Delt Raises – 3x8
Weighted Trap Shrugs ( Machine) 5x8

Friday – Arms

Db Hammer Curls – 3x8
Preacher Curls - 3x8
Incline Db Curls – 3x8

Rope Pushdowns – 3x8
Skullcrushers – 3x8-10
Close-Grip Bench Press – 3x8

Saturday – Off

Routine 2

Sunday - Legs

Squats – 5x8
Leg press – 3x8
Leg curl/extension superset – 3x8

Monday - Chest

Dumbbell Press – 3x8
Incline Barbell Press – 3x8
Dumbbell Pullovers – 3x8
Machine Press – 3x8

Tuesday – Off

Wednesday - Back

Deadlifts – 5x8
Wide-grip Pulldowns – 3x8
Pullups – 3xbw
Seated cable rows – 3x8

Thursday - Shoulders

Military Press – 5x8
DB Lateral Raises – 3x8
Shoulder Press – 3x8
Trap Shrugs – 3x8
DB Shrugs – 3x8

Friday - Arms

DB Hammer Curls – 3x8
Cable Bar Curls – 3x8
Incline DB Curls – 3x8

Close grip Bench Press- 3x8
Cable Bar Pushdowns – 3x8
Skullcrushers – 3x8

Saturday - Off/Cardio

Diet

Consists of 6-7 meals a day - High protein, tons of carbs, and good fats. I avoid junk food...and cheat once or twice a week.

Protein Sources Eggs, Cottage Cheese, Tuna, Whey, Lunch Meat, Milk, Almonds.

Carb Sources Oats, WW Pasta, Occasionaly Potatoes.

Fat Sources Almonds, Extra-Virgin Olive Oil, Milk, Fish Oil.

Supplements







Other Supplements - Vitmin Multivitamin, Fish Oil Pills.

And just for fun -

Orange - Chest
Blue - Legs
Green - Shoulders
Red - Back
Purple - Arms

Wish me luck

1quick1

Good luck. I will be following. You should post some starting pics as well.

AddictedLifter

Thanks. And i'll be putting up some pics tommorrow!

~cheers~

AddictedLifter

Well here is one pic...I'll be putting up some more detailed pics later.

AddictedLifter

10/16/06 - Right so today was Chest, and it sucked. I just couldn't get the bar up on Bench...and had a lack of energy overall...oh well. Can't always have excellent workouts. (also, due to gym being PACKED, i had to change up my workout a bit. I don't wait in line)

Bench Press

5x135x6-8

Incline Dumbbell Press

1x40sx8, 1x45sx8, 1x45sx10

Machine Flyes 1x50x12, 1x70x10, 1x70x8

Dips(BW) 3x8

God i felt weak today. I plan on

1.Eating more (b/c i know im not eating enough)
2.Switching up workouts(its time)
3.Taking a week off next week.

~cheers~

AddictedLifter

Well today was an off day...

Been eating tons of oats and ww pasta and bread along w/ my protein today...and about to prepare another bowl of pasta as we speak =)

Tommorrow me and a bud will hit gym at 1:30, then head over to the supplement store...I'm deciding upon Shock Therapy or NO Shotgun...Depending on which product they have and the price...

~cheers~

AddictedLifter

So today was Back day. Excellent workout -

Deadlifts

2x95x8, 3x115x6 (just started doing these, movin up quickly however)

Reverse-Grip Barbell Rows

3x100x8

Close-grip Pulldowns + Wide-grip Pullups

1x100x8 + 4, 1x110x8+3, 1x110x6+3

Dumbbell Rows

3x55'sx8

Felt good today. Had much more energy due to eating more and getting some extra zz's. Also, took no Supercharge today, as I was about out.

Afterwards, ran over to the supp store and picked up my first bottle of NO Shotgun, hope this stuff works =)

:th_icon_muscle:

~cheers~

PWGriffin

Are you welcome to any advice I have on the workouts?

AddictedLifter

Definetely.

PWGriffin

You could do a little more work on leg day and back day....Also, I have seen this TONS lately...people deadlifting on back day. It's really not a movement for the back...yes it rocks ur lower back, but it is a hip/hamstring dominant movement. The legs should be the prime movers that is.

You are young and might be relatively new to lifting, so exactly what you do and how isn't as important as just making sure you are doing lots of freeweighted compound movements. I use the machines as little as possibl...I mean never lol. I do a tiny bit of cable work and that's it.

AddictedLifter

Ok thanks. and Yeah I realize i could be doing more on Legs day...problem is, after 5 sets of squats, i barely have enough energy to continue through two more exercises much less 3 more...usually am overwhelmed with fatigue. tho perhaps the NO shotgun will help with that on sunday. And what other exercise might you suggest to complete my Back workout?

PWGriffin

hm...you listed a lot of great ones, just make sure you get em all in. Maybe start with WideGrip Pullups ( I start with these cuz they wear me out) Then the bent rows...you said you use a 'reverse grip'. Is this palms up (supinated) or palms down? (pronated) If it is supinated...then the next exercise could be those wonderful CG Lat Pulldowns, followed up with what some call an elbow out row. It's a dumbell row except it is the mirror opposite of a flat dumbell press. Get my drift? With this particular variation, I feel the mid traps and rear delts get more heavily involved (scapular retraction)

Also, maybe don't do 5 sets of squats every time. How long have you been working out? Don't neglect ESD!!! (energy system development) High intensity cardio can improve aerobic AND anaerobic capacity/conditioning!! 5 sets of squats will always be rough, but it shouldn't keep you from doing 2-3 more exercises. Try something like this:

week1: Squats x5, Romanian Deadlifts x 3, Lunges x2, Leg curls *optional
Week2: Deadlifts x4-5, Split squat/front squat, one legged romanian deadlifts. leg extensions *optional
Repeat.

AddictedLifter

By reverse Grip I mean Supinated. And actually I can't picture what ur saying about the elbows out row lol. But i'll look it up.

I have been training about 1 year, but wasn't serious until about 7 months ago, so 7 or 8 months. And yeah I have been neglecting cardio... I didn't realize that might be part of the problem... And those leg workouts definetely look good for a try.

PWGriffin

It's kinda hard to explain...Get in position for a dumbell row. U know how ur hand is facing ur body (this is a neutral position). Well pronate ur hand (look at my other post if you don't know what I mean lol) Now pull straight up and out...the inside of the dumbell might touch ur outtermost pec or ur shoulder....do u get the picture? lol, I hate that I can't show you. I saw it in one of my books.