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  1. #1
    One day at a time sonofwally's Avatar
    Join Date: Feb 2008
    Location: Arizona, United States
    Age: 32
    Posts: 47
    Rep Power: 0
    sonofwally has a little shameless behaviour in the past. (-10) sonofwally has a little shameless behaviour in the past. (-10)
    sonofwally is offline

    Talking Jim's muscle building journal

    Hello out there. I guess I am pretty new to this site and decided to give this a try. After about 6 months of exercise I have gotten in to pretty good shape. I went from 208 to about 195. I did the P90X (didn't get as good as results as I wanted...I was solid on the exersice part, but was eating too much, lol) and for the past couple month's I have been doing full body workouts and HIIT(which I think is the abslolute BEST way to shred body fat). I have decided that now I am going to "bulk". I am 6'3, around 197 lbs with 8-10% body fat. I want to get up to a solid 205 or so. I am going to start here in a couple days(Monday). I am very excited and look forward to hitting the weights hard. The supplements I am going to take Include:

    Halotest-25
    Creatine
    Glutamine
    Whey Protein
    Multi vit
    Fish oil

    Body Stats:
    Weight-197
    Body fat 8-10%
    Height-6'3
    Age-19

    I plan to 4000 calories a day, give or take a couple hundred. I am pretty active (work 9 hours a day standing and play golf a couple times a week) I will post my diet later on in the week but I want to see If my training program looks alright.

    I plan to lift mostly in the 6-10 rep range. I am a big believer in Compound movements. I only have a couple isolated exercises (biceps, calves, wrist)

    Monday-Legs
    Squat- 1 warm up set, 2 working sets to failure
    Stiff leg dead lift- 1 warm up set, 2 working sets to failure
    Sissy Squats- 1 warm up set, 2 working sets to failure
    Calve raises- 3 sets 10-15
    Ab Routine

    Wednesday-Upperbody pulling
    Lat Pull downs- 1 warm up set, 2 working sets to failure
    Upright Rows- 1 warm up set, 2 working sets to failure
    Bent over Rows- 1 warm up set, 2 working sets to failure
    Barbell shrugs- 1 warm up set, 2 working sets to failure
    Bicep Drop Set

    Friday- Upperbody Pushing(and forearms)
    Bench press- 1 warm up set, 2 working sets to failure
    Arnold presses- 1 warm up set, 2 working sets to failure
    Decline bench-1 press1 warm up set, 2 working sets to failure
    Weighted dips- 1 warm up set, 2 working sets to failure
    Wrist curls- sets 10-15

    Any comments? I will post again probably monday after my workout and post my diet for the day...any advise will be greatly appreciated. Thanks!
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  2. #2
    One day at a time sonofwally's Avatar
    Join Date: Feb 2008
    Location: Arizona, United States
    Age: 32
    Posts: 47
    Rep Power: 0
    sonofwally has a little shameless behaviour in the past. (-10) sonofwally has a little shameless behaviour in the past. (-10)
    sonofwally is offline

    Post

    Today was a decent day I guess. Heres what I ate

    Breakfast
    1 cup oats
    .5 oz almonds
    7 egg whites(1 yolk)
    Apple
    (Approx 650 calories)

    Snack
    One big slice of 7 grain bread(all natural! no HFCS!)
    .5 oz pecans
    4 oz chicken
    1 cup peas
    (Approx 450 calories)

    Lunch
    1 cup pasta
    sunflower seeds
    1 cup green beans
    4 oz white turkey breast
    (Around 650 calories)

    Preworkout
    1 cup oats
    .5 oz walnuts
    1 can tuna
    (Approx 500)

    Right before workout
    Creatine
    Glutamine
    1 scoop dextrose
    (Approx 150 calories)

    Supper:
    4 oz 93/7 ground beef
    Salsa
    1 cup rice
    1 cup broccoli
    2 tablespoons dressing
    (Approx 650)

    Before bed:
    1 cup cottage cheese
    2 cup milk
    1 pear
    (Approx 450)

    Total calories: Approx 4000 I think I kicked ass on my diet today...consume around what I wanted...

    Workout: Thought it went okay...I stepped on the scale: 204 lbs!!! I think I took it a little too easy this weekend...I splurged pretty good there for a couple days. I was wearing more clothes than I normally do, but still, last week I stepped on the scale and it said 197. I hadn't worked out since last wednesday...I had a "cheat day" on saturday and "cheated" again last night (don't want to talk about it, lol)
    I'm used to my fat burning full body workouts...seemed like it kind of dragged a little bit...I think I might have rested a little long between sets. I hope my legs are sore tomarrow...should I try maybe super setting the Straight led Dead lift with the sissy squats? I tried to keep good form and take it nice and slow and controlled. The workout took me around an hour with warm up...I think I might make the warmup sets more of a working set. I forgot to wear my watch. I need to wear it so I don't stand around too much. I think I need to me much more intense.

    Squat:
    185x10
    225 x7
    225x7

    Straight leg deadlift
    135x10
    225x8
    225x8

    Sissy squats
    Bodyweight x10
    65x10
    65x10

    Leg Press:
    315x 20

    Calve raises
    315x10 Body weight burnout x 30
    315x10 Body weight burnout x 30

    Knee ups 3x8
    Leg ups 2x6
    Bikes x30
    Decline leg thrust 2x11
    Abwheel x 8
    leg thrust 2 x 15
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