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ChristopherClemens

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  1. Hey everyone! So once again class has been hectic and i haven't updated in a few weeks! My bad haha So here is a huge updated journal! CHEST SEPT 13 Incline Barbell bench press 155x12, 165x8, 175x6, 185x4 Most at that weight, stoked! Flat dumbbell bench press 75x12, 80x8, 85x6, 90x6-7 Also most at that weight! Flat barbell bench press 6x10 @ 135lbs Narrow cable crosses from below shoulder level 5x10 @ 22.5lbs Narrow cables from down low 4x10 @12.5lbs Pec deck machine 4x8 @ 180lbs BACK SEPT 14 Deadlifts 345x10, 335x5, 385x3, 435x1 Getting my max weight back up after my shaky 455lbs a few weeks back Bent over barbell rows Supinated grip, then pronated grip 135x12, 155x8, 175x6, 195x4 T-Bar Rows 135x10, 160x8, 170x6, 180x4 Then 3x15 @ 90lbs Pullups Wide grip, then narrows grip Three sets of each until fail Lat pull downs 5x15 @ 100lbs SHOULDERS SEPT 15 Smith machine overhead press 12x45lbs a side 8x55, 6x65, 4x75; and then back down the pyramid Narrow cable lateral and rear raises four sets of each 4x8 @ 12.5lbs Dumbbell shrugs 4x10 @ 100s Dumbbell Arnold presses 10x30lbs, 10x35, 8x40, 6x45, 4x50 Stoked, most i have done with arnold presses! Seated forward dumbbell raises 3x8 @ 25s Seated lateral raises 3x10 @ 20s Rear delt machine 3x10 @ 90lbs ARMS SEPT 17 Neutral chins superset with dips 2 sets @ 25lbs, 8-10 reps 2 sets @ 45lbs, 6-8 reps Wide cable EZ bar curs superset with tricep pushdowns 10x110 of both, 8x120, 7x130, 6x140, 5x150 Standing dumbbell curls 10x35lbs, 8x40, 6x45, 4x50 Superset with close grip decline bench 4x8 @135lbs Dumbbell preacher curls 12x25lbs, 10x27.5, 8x30, 6x35, 5x40 Superset with flat bench skull crushers 10x70, 8x80, 7x90, 6x100, 4x100 Forearms Four sets of leaning over forearm curls at 50lbs, superset with twists and behind the back curls LEGS SEPT 18 Squats 185x10, 225x8, 275x5, 315x2 Failed at bottom of third rep Front squat 3x8 @ 185lbs Seated calves 4x12 @ 90lbs Leg press Seven 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 calves 12x180lbs, 12x200lbs, 10x220lbs, 10x240lbs, 8x260lbs leg extention and ham curls four sets of each 4x10 @ 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 20 Flat barbell bench press 225x7, 245x4, 205x6, 185x8, 164x10, 135x10 twice Really 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 press 4x8 @ 60lbs Narrow cable crosses from below shoulder height 5x10 @ 22.5lbs Upward cable raises on narrow machine 3x10 @ 12.5lbs Downward cable presses on narrow machine 4x8 @ 42.5lbs Weighted dips [email protected], [email protected], [email protected] Cable rotator cuff exercises Adduction and abduction 4x10 each @ 15lbs on wide cables BACK SEPT 21 Deadlifts Going 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 rows Supinated grip then pronated grip 145x12, 165x8, 185x6, 205x4 T Bar rows 4x10 @ 135lbs Lat pulldown machine 10x140, 8x160, 6x180, 4x200lbs Two sets at each weight; one set facing forward, second set facing away. Lat pulldowns with V handle 10x130, 8x140, 6x150, 4x160lbs Really good back day, best in a while. SHOULDERS SEPT 22 12x45lbs a side, 8x55, 6x65, 4x75lbs, then back down the pyramid Narrow cable raises rears and laterals 4x10reps of each @ 12.5lbs Barbell shrugs behind back 4x10 @ 225lbs Dumbbell Arnold Presses 12x35lbs, 10x40, 8x45, 6x50, 4x55. Most weight i've done with Arnold presses, stoked! Dumbbell shrugs 4x8 @ 100s Rear delt machine 12x90lbs, 8x97.5, 6x105, 10x112.5lbs --- Resting today and catching up on homework, will update after chest Tuesday!
  2. Couple days behind again thanks to school, so here are the last three workouts in one post! --- BACK DAY Pull ups Alternating wide grip sets with narrow grip sets Three sets of each, 6-10 reps a set Dead lifts 245x10, 335x5, 385x3, 425x1 Bent over barbell rows Alternating supinated and pronated grips four sets each 12x135, 8x155, 6x175, 4x195 T Bar rows 10x135, 8x145, 6x155, 4x165 Seated rows, straight bar supinated grip 4x10 @ 120 Lat pull downs 2x20 @ 90 to finish the day off. --- SHOULDERS DAY Smith machine shoulder press 12x45 a side, 8x55, 6x65, 4x75, and then all the way back down the pyramid. Cable raises, lateral and rear 4x10 @ 12.5 for both lateral and rear Dumbbell shrugs 4x8-10 @ 100lb dumbbells Arnold presses 5x10 @ 30lb dumbbells Rear delt machine 5x10 @ 90lbs Forward dumbbell raises 4x8 @ 20lbs Lateral dumbbell raises 4x10 @ 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 DAY Neutral grip chins superset with dips 4x8 @ 25lbs on belt Close grip chins at bodyweight, superset with cable V-grip tricep pushdowns 4x8 with chins 4x8 @ 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 @ 30lbs Superset with incline skull crushers 4x10 @ 60lb barbell Standing alternating dumbbell curls 12x35, 8x40, 6x45, 4x50 Superset with flat bench skull crushers 4x8 @ 80lb barbell Barbell drag curls 4x12 @ 50lbs Superset with seated Dumbbell french press 4x12 @ 40lbs At this point my arms were super pumped and fatigued, just moving them was tiresome! Finished with forearms bench raises 4x15 @ 50lb barbell superset with dumbbell twists 4x12 @ 27.5 Legs tomorrow!
  3. 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 press Warm 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 bench 135x10, 145x8, 155x6, 165x4, 175x3 Half Neutral grip dumbbell flat press 4x10 @ 60s Wide cable crosses from below shoulder level upwards 5x10 @ 50 Wide cable crosses, down then slowly to eye level and out 5x10 @ 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!
  4. 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 fail Four sets, reps between 6-12. Deadlifts: 245x10, 335x5, 385x3, 425x1 Max 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 rows 10x115, 8x125, 6x135, 4x145 Standing cable stiff arm pulldowns 4x10 @ 52.5 Standing reverse cable crosses 4x12 @7.5 CHEST DAY: Flat barbell bench: 185x12, 205x8, 225x6, 245x3.5, 185x10 Most reps i have done at 245! Stoked! Incline barbell bench: 135x10, 145x8, 155x6, 165x4 Incline dumbbell bench w/ neutral grip 4x8 @ 60lb dumbbells Decline barbell bench 135x10, four sets Cable flys from below shoulder level upwards FST-7 7x10 @ 22.5lbs Cable presses from high 4x10 @32.5lbs LEGS DAY Back Squats 10x185, 8x225, 5x275, 2x315, 6225, 10x135 Failed on bottom of third rep @ 315, good old squat box saved me haha Seated calve raises 4x12 @ 90lbs Leg press 10 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 machine 4x10 @ 180 lbs Leg extensions and hamstring curls 4x10 @ 70lbs for each exercise. Then about 20 minutes of an ab circuit. ARMS DAY Neutral grip chin ups 4 sets till fail with 25lb belt, superset each set with bodyweight chin ups until fail Dips Superset 25lb belt till fail with bodyweight dips till fail 4 sets Close grip chins four sets @ bodyweight, superset with cable tricep pushdowns with a metal v grip, 10 reps @ 120 lbs. EZ bar '21s' barbell bicep curls three sets @ 50lbs, superset each set with dumbbell hammer curls @ 20lbs until fail. Decline bench skull crushers four sets of 8 reps with a 70lb barbell, superset with standing dumbbell french press @ 40lbs. Cable alternating arm curls 4x10 @ 17.5lbs Single arm tricep pushdowns with cables 4x10 @ 22.5lbs Forearms Bent over a bench, supinated grip forearm curls with a 50lb barbell, aiming for 15 reps. Superset with seated dumbbell twists @ 27.5lbs Four sets of each SHOULDER DAY Smith machine seated military press 12x45lbs a side 8x55 lbs a side 6x65 lbs a side 4x75 lbs a side And then back down the pyramid Cable shoulder raises Bent over rear raises 4x8 @ 12.5 lbs Standing lateral cable raises 4x8 @ 12.5 lbs Barbell shrugs, behind back 4x10 @185lbs Upward barbell rows 4x8 @ 90lbs Arnold dumbbell presses FST-7 style 7x10reps @ 30lb dumbbells. 45 second rest and lots of water between sets. Dumbbell shrugs 4x10 @ 80lb dumbbells. Rear delt machine 4x10 @ 90lbs ..... So there are my last five workouts! I'll be updating after each workout. Any comments or questions are greatly appreciated! -Christopher
  5. Thanks for the response! I would say I am just hitting a plateau now, as I did gain about twenty-two pounds before I hit this stalemate. Although I am happy to say that I have been consistently around 173 pounds since I got back from vacation, woohoo! As far as my routine, I have completely cut out cardio aside from a quick warm up before I lift. I'm usually not in the gym longer than a hour, and have been doing each muscle group once a week with some success lately. I mix in full body, compound type lifts with some isolation stuff with all my workouts. Also trying in the last few weeks to eat literally as much as I can, focusing on the carbs and what not. Hopefully I'll be able to bulk for a few months, then cut a bit and repeat the process. Thanks for your help! New query though. Through my years of inactivity, my dominant arm(right) has gotten both stronger and slightly bigger in size than my left. I have been trying to focus on only doing arm exercises for my left so it can catch up, my thinking being that my right arm/shoulder get a good enough workout for now during chest/back days. Is this a good idea? Isolating the left arm? Or should I be doing both arms and it'll eventually catch up on it's own? It seems like it doesn't want to put mass on at all ha
  6. Hey everybody. My name is Christopher, and I have been vegan for about two and a half years and vegetarian for a bit longer. I used to lift a bit back in my high school but stopped for about four or five years while I was in university. I started again last December, and have been trying a few different workout routines. It seems as though all "beginners gains" have happened and I am plateauing lately. I am 6'1" and have been hovering around 168-170 lbs for the last month and a half or so, having put on about twenty pounds since December. I got a body composition done at my local gym a few months back, and had my body fat measured with the infared red tranducence method, ( which I have heard isn't all the accurate. Opinions? ) And my body fat was measured to be 3.5% My ideal goal would to be about 180-185 lbs with body fat around 7%. The first four months I worked four separate groups, of arms/shoulders, chest, back, legs; each grouping twice a week. For fear of over training I have moved to just once a week with each grouping about four months ago. I am wondering if anyone has tips for me to put on the muscle I desire! I can break down each workout as well if that would help. I am trying bulk lately, so I am trying to get 3500-4000 kcals a day, and at least 200g of protein a day. As far as supplements go, I have a trueprotein mix shake once a day after my workout, with L-glutamine mixed in. I tried creatine for a bit, I'm wondering people's opinions on creatine and other supplements. I know this has been quite a read, thanks in advance for everyone's advice! Looking forward to learning a lot from the people on this forum! Christopher
  7. Hey everybody. My name is Christopher, and I have been vegan for about two and a half years and vegetarian for a bit longer. I used to lift a bit back in my high school but stopped for about four or five years while I was in university. I started again last December, and have been trying a few different workout routines. It seems as though all "beginners gains" have happened and I am plateauing lately. I am 6'1" and have been hovering around 168-170 lbs for the last month and a half or so, having put on about twenty pounds since December. I got a body composition done at my local gym a few months back, and had my body fat measured with the infared red tranducence method, ( which I have heard isn't all the accurate. Opinions? ) And my body fat was measured to be 3.5% My ideal goal would to be about 180-185 lbs with body fat around 7%. The first four months I worked four separate groups, of arms/shoulders, chest, back, legs; each grouping twice a week. For fear of over training I have moved to just once a week with each grouping about four months ago. I am wondering if anyone has tips for me to put on the muscle I desire! I can break down each workout as well if that would help. I am trying bulk lately, so I am trying to get 3500-4000 kcals a day, and at least 200g of protein a day. As far as supplements go, I have a trueprotein mix shake once a day after my workout, with L-glutamine mixed in. I tried creatine for a bit, I'm wondering people's opinions on creatine and other supplements. I know this has been quite a read, thanks in advance for everyone's advice! Looking forward to learning a lot from the people on this forum! Christopher
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