ChristopherClemens Posted September 1, 2011 Share Posted September 1, 2011 Hey all!It's been quite a while since i have posted here, training and school were a little hectic!My last post was about a year ago (viewtopic.php?f=46&t=22158), and in said post i was complaining about plateauing, but i am happy to report that the old plateau has been surpassed! About this time last year i was stuck around 170-173 pounds, and now i have been consistently weighing in around 207-210 pounds! All with fairly low body fat still (I haven't got it tested in quite a while, but i'm definitely still less than 10% still)My secret has been literally eating as much as i can in a day, and making sure it is hearty calories with not too much filler or hollow calories (minus some beer here and there haha )That and getting a good sleep has really helped me bulk up to where i am today, not to mention training hard five times a week! So i have started this 'blog' to put my training logs online to keep track of them, as well as get some advice and give some if i can!Since i have bulked up, my old goals have changed a fair bit. I used to want to be about 185-190 pounds, but now i am aiming more for 220-230 if i can get there! Being 6'1" with a broad frame, i think i can make it work! As well, i have some powerlifting goals as well that have developed and morphed that i would like to continue to strive for, such as deadlift 500 (Current max is 455), Bench 300 (current max is 270), and squat 350 (Current max is a little north of 315.) So in this first post i am going to list my last five workouts, and then from here on i'll update as each workout happens!So here goes! BACK DAY:Chin ups: wide grip till fail superset with narrow grip till failFour sets, reps between 6-12. Deadlifts:245x10, 335x5, 385x3, 425x1Max of 455 was last week, but it was a little shaky so i have backed off and i am going to work myself back up there slowly Barbell bent over rows:Supinated grip, then pronated grip. Four sets of each with 45 seconds of rest between. 135x12, 155x8, 6x175, 4x195 T Bar rows10x115, 8x125, 6x135, 4x145 Standing cable stiff arm pulldowns4x10 @ 52.5 Standing reverse cable crosses4x12 @7.5 CHEST DAY:Flat barbell bench:185x12, 205x8, 225x6, 245x3.5, 185x10Most reps i have done at 245! Stoked! Incline barbell bench:135x10, 145x8, 155x6, 165x4 Incline dumbbell bench w/ neutral grip4x8 @ 60lb dumbbells Decline barbell bench135x10, four sets Cable flys from below shoulder level upwardsFST-77x10 @ 22.5lbs Cable presses from high4x10 @32.5lbs LEGS DAYBack Squats10x185, 8x225, 5x275, 2x315, 6225, 10x135Failed on bottom of third rep @ 315, good old squat box saved me haha Seated calve raises4x12 @ 90lbs Leg press10 reps x 540 pounds, adding 90 more pounds each set and doing max reps until i hit five reps @ 900 pounds. Standing calf raises on the smith machine4x10 @ 180 lbs Leg extensions and hamstring curls4x10 @ 70lbs for each exercise. Then about 20 minutes of an ab circuit. ARMS DAYNeutral grip chin ups4 sets till fail with 25lb belt, superset each set with bodyweight chin ups until fail DipsSuperset 25lb belt till fail with bodyweight dips till fail4 sets Close grip chinsfour sets @ bodyweight, superset with cable tricep pushdowns with a metal v grip, 10 reps @ 120 lbs. EZ bar '21s' barbell bicep curlsthree sets @ 50lbs, superset each set with dumbbell hammer curls @ 20lbs until fail. Decline bench skull crushersfour sets of 8 reps with a 70lb barbell, superset with standing dumbbell french press @ 40lbs. Cable alternating arm curls4x10 @ 17.5lbs Single arm tricep pushdowns with cables4x10 @ 22.5lbs ForearmsBent over a bench, supinated grip forearm curls with a 50lb barbell, aiming for 15 reps.Superset with seated dumbbell twists @ 27.5lbsFour sets of each SHOULDER DAYSmith machine seated military press12x45lbs a side8x55 lbs a side6x65 lbs a side4x75 lbs a sideAnd then back down the pyramid Cable shoulder raisesBent over rear raises4x8 @ 12.5 lbsStanding lateral cable raises4x8 @ 12.5 lbs Barbell shrugs, behind back4x10 @185lbs Upward barbell rows4x8 @ 90lbs Arnold dumbbell pressesFST-7 style7x10reps @ 30lb dumbbells. 45 second rest and lots of water between sets. Dumbbell shrugs4x10 @ 80lb dumbbells. Rear delt machine4x10 @ 90lbs ..... So there are my last five workouts!I'll be updating after each workout. Any comments or questions are greatly appreciated! -Christopher Link to comment Share on other sites More sharing options...
Odidnetne Posted September 3, 2011 Share Posted September 3, 2011 That looks pretty solid. The first time I read through I misread "filler" for "fiber" and thought "What's the matter with fiber?" Link to comment Share on other sites More sharing options...
ChristopherClemens Posted September 7, 2011 Author Share Posted September 7, 2011 Hahaha Odidnetne! Nothing is wrong with fiber, if anything i probably have too much of it in a day haha Didn't get much done this weekend as i was visiting family in Minnesota and the condo gym was less than ideal.Went and did chest today, and had a really good workout! Barbell bench pressWarm up set at 135. Then 225x8, 245x6, spotter helped a bit on the last two. Most i have done at this weight, stoked!Then 225x6, 205x8, 185x10.Then i did a static overload rep @ 315 pounds, holding it for ten seconds. Then i finished with 135x18 reps to really get the pump going! Incline barbell bench135x10, 145x8, 155x6, 165x4, 175x3 Half Neutral grip dumbbell flat press4x10 @ 60s Wide cable crosses from below shoulder level upwards5x10 @ 50 Wide cable crosses, down then slowly to eye level and out5x10 @ 45. Chest fairly tired and pumped afterwards, was a good session! Also back to eating like crazy since i didn't eat as much during my trip. Weighed in at 211 before the workout today! Link to comment Share on other sites More sharing options...
ChristopherClemens Posted September 11, 2011 Author Share Posted September 11, 2011 Couple days behind again thanks to school, so here are the last three workouts in one post! ---BACK DAYPull upsAlternating wide grip sets with narrow grip setsThree sets of each, 6-10 reps a set Dead lifts245x10, 335x5, 385x3, 425x1 Bent over barbell rowsAlternating supinated and pronated gripsfour sets each12x135, 8x155, 6x175, 4x195 T Bar rows10x135, 8x145, 6x155, 4x165 Seated rows, straight bar supinated grip4x10 @ 120 Lat pull downs2x20 @ 90 to finish the day off. ---SHOULDERS DAYSmith machine shoulder press12x45 a side, 8x55, 6x65, 4x75, and then all the way back down the pyramid. Cable raises, lateral and rear4x10 @ 12.5 for both lateral and rear Dumbbell shrugs4x8-10 @ 100lb dumbbells Arnold presses5x10 @ 30lb dumbbells Rear delt machine5x10 @ 90lbs Forward dumbbell raises4x8 @ 20lbs Lateral dumbbell raises4x10 @ 15lbs At this point my shoulders were quite fatigued, so the finishing weights with the dumbbells weren't anything to write home about haha ---ARMS DAYNeutral grip chins superset with dips4x8 @ 25lbs on belt Close grip chins at bodyweight, superset with cable V-grip tricep pushdowns4x8 with chins4x8 @ 120, 130, 140, 150 with tricep pusdowns Incline seated dumbbell curls, with elbows tight to body and arms rotated outwards (if that makes sense? ha)4x10 @ 30lbsSuperset with incline skull crushers4x10 @ 60lb barbell Standing alternating dumbbell curls12x35, 8x40, 6x45, 4x50Superset with flat bench skull crushers4x8 @ 80lb barbell Barbell drag curls4x12 @ 50lbsSuperset with seated Dumbbell french press4x12 @ 40lbs At this point my arms were super pumped and fatigued, just moving them was tiresome! Finished with forearmsbench raises 4x15 @ 50lb barbellsuperset with dumbbell twists 4x12 @ 27.5 Legs tomorrow! Link to comment Share on other sites More sharing options...
ChristopherClemens Posted September 25, 2011 Author Share Posted September 25, 2011 Hey everyone! So once again class has been hectic and i haven't updated in a few weeks! My bad hahaSo here is a huge updated journal! CHEST SEPT 13Incline Barbell bench press155x12, 165x8, 175x6, 185x4Most at that weight, stoked! Flat dumbbell bench press75x12, 80x8, 85x6, 90x6-7Also most at that weight! Flat barbell bench press6x10 @ 135lbs Narrow cable crosses from below shoulder level5x10 @ 22.5lbs Narrow cables from down low 4x10 @12.5lbs Pec deck machine4x8 @ 180lbs BACK SEPT 14Deadlifts345x10, 335x5, 385x3, 435x1Getting my max weight back up after my shaky 455lbs a few weeks back Bent over barbell rowsSupinated grip, then pronated grip135x12, 155x8, 175x6, 195x4 T-Bar Rows135x10, 160x8, 170x6, 180x4Then 3x15 @ 90lbs PullupsWide grip, then narrows gripThree sets of each until fail Lat pull downs5x15 @ 100lbs SHOULDERS SEPT 15Smith machine overhead press12x45lbs a side8x55, 6x65, 4x75; and then back down the pyramid Narrow cable lateral and rear raisesfour sets of each4x8 @ 12.5lbs Dumbbell shrugs4x10 @ 100s Dumbbell Arnold presses10x30lbs, 10x35, 8x40, 6x45, 4x50Stoked, most i have done with arnold presses! Seated forward dumbbell raises3x8 @ 25s Seated lateral raises3x10 @ 20s Rear delt machine3x10 @ 90lbs ARMS SEPT 17Neutral chins superset with dips2 sets @ 25lbs, 8-10 reps2 sets @ 45lbs, 6-8 reps Wide cable EZ bar curs superset with tricep pushdowns10x110 of both, 8x120, 7x130, 6x140, 5x150 Standing dumbbell curls10x35lbs, 8x40, 6x45, 4x50Superset with close grip decline bench4x8 @135lbs Dumbbell preacher curls12x25lbs, 10x27.5, 8x30, 6x35, 5x40Superset with flat bench skull crushers10x70, 8x80, 7x90, 6x100, 4x100 ForearmsFour sets of leaning over forearm curls at 50lbs, superset with twists and behind the back curls LEGS SEPT 18Squats185x10, 225x8, 275x5, 315x2Failed at bottom of third rep Front squat3x8 @ 185lbs Seated calves4x12 @ 90lbs Leg pressSeven plates a side for 10 reps, up 90lbs(two plates) each set until 13 plates a side for 2-3reps.Pretty stoked on that, most weight i have ever pushed on leg press! Standing smith machine calves12x180lbs, 12x200lbs, 10x220lbs, 10x240lbs, 8x260lbs leg extention and ham curlsfour sets of each4x10 @ 80lbs Then four sets of hanging leg raises until fail superset with hanging wipers Good solid day for legs, burned for quite a few days afterwards haha CHEST SEPT 20Flat barbell bench press225x7, 245x4, 205x6, 185x8, 164x10, 135x10 twiceReally focusing today on the bottom part of the bench press, making sure the bar comes into contact with my chest each time. The bottom of my press is weaker than the top part, so im going to try and even it out here. Incline dumbbell bench press4x8 @ 60lbs Narrow cable crosses from below shoulder height5x10 @ 22.5lbs Upward cable raises on narrow machine3x10 @ 12.5lbs Downward cable presses on narrow machine4x8 @ 42.5lbs Weighted dips6@45, 4@70lbs, 6@45lbs Cable rotator cuff exercisesAdduction and abduction4x10 each @ 15lbs on wide cables BACK SEPT 21DeadliftsGoing for max today, so i kept the reps down leading up to my max.225x10, 315x1, 405x1, 455x1!Tied my old max, but it was A LOT smoother this time, with no stalling out. Pretty stoked on that, can hopefully do a bit more! Barbell bent over rowsSupinated grip then pronated grip145x12, 165x8, 185x6, 205x4 T Bar rows4x10 @ 135lbs Lat pulldown machine10x140, 8x160, 6x180, 4x200lbsTwo sets at each weight; one set facing forward, second set facing away. Lat pulldowns with V handle10x130, 8x140, 6x150, 4x160lbs Really good back day, best in a while. SHOULDERS SEPT 2212x45lbs a side, 8x55, 6x65, 4x75lbs, then back down the pyramid Narrow cable raises rears and laterals4x10reps of each @ 12.5lbs Barbell shrugs behind back4x10 @ 225lbs Dumbbell Arnold Presses12x35lbs, 10x40, 8x45, 6x50, 4x55.Most weight i've done with Arnold presses, stoked! Dumbbell shrugs4x8 @ 100s Rear delt machine12x90lbs, 8x97.5, 6x105, 10x112.5lbs --- Resting today and catching up on homework, will update after chest Tuesday! Link to comment Share on other sites More sharing options...
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