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The New Routine *cross your fingers*

JeSt3r

JeSt3r

New member
Training Journal *cross your fingers*

Well, started the new routine today...hopefully it will start getting me gaining strenght and muscle....Hopefully..

Mon. 2/23 - Chest/Abs

Babell Bench - Set 1 135 x 5
Set 2 155 x 5
Set 3 155 x 5
Set 4 155 x 5
Set 5 155 x 5

Inclide Dumbell Press - Set 1 50 x 5
Set 2 50 x 5
Set 3 50 x 5
Set 4 50 x 5
Set 5 50 x 5

Dumbell Bench - Set 1 40 x 10
Set 2 45 x 10
Set 3 45 x 10
Set 4 45 x 10
Set 5 50 x 8

Push Ups - Set 1 BW x 10
Set 2 BW x 10
Set 3 BW x 10
Set 4 BW x 10
Set 5 BW x 10

Sit Ups - Set 1 BW x 5
Set 2 BW x 5
Set 3 BW x 5
Set 4 BW x 5
Set 5 BW x 5

Machine Weighted Crunchers - Set 1 40 x 10
Set 2 40 x 10
Set 3 40 x 10
Set 4 40 x 10
Set 5 40 x 10
Set 6 40 x 10
Set 7 40 x 10
Set 8 40 x 10
Set 9 40 x 10
Set 10 40 x 10

Leg Push Down Thingys** - Set 1 20
Set 2 20
Set 3 10

The Leg Push Down Things i dont know the proper name for...its when u lay on a flat bench put your legs together and raise them and when u reach the top of your range of motion your partner pushs your legs back down and you go back up..... anyone know what the proper name is?

I did the sit ups on a Glute/Ham bench...i feel it helps my back stretch out more and i like the added intensity of going farther down.

Well thats day one. Comments welcome, just dont be too harsh on meh :fro:
 
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10 sets on flat is excessive...pick one exerc. and do 5x5...then two additional (incline and dips) and go 2or 3 x 8-10
 
true true...like i sed...i kinda mixed stuff up...5x5 pushes me in some areas but in others i dont feel that its pushing enuff...even if i add more weight...so i throw the extra reps in to push my body more if i dont feel it working for me it'll change but for now i think im gonna keep it ...thanks for the imput bro
 
20 sets for chest? (well, 15 if you don't count push-ups) Kinda on the high-side, don't you think?
 
JeSt3r said:
yea it is...but like i sed chest is the weakpoint...
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=302415
pics if u wanna take a look....
Click to expand...

I'll be honest man, your chest is not your weakpoint. In fact, relative to the rest of your body, it's one of your stronger areas. Don't expect to have massive pecs without being massive all over.

You need to boil it down to the basics. Do no more than 3 work sets for chest (a couple warmup sets that aren't too taxing are fine), twice a week. Here is the key though: add weight to the bar every single time you lift. You can even rotate exercises, for example do 3 sets of 5 bench presses on Monday, and 3 sets of 5 incline presses on Thursday. Add no more than 5 lbs each time. We don't want you breaking form to make your reps.

Real size is built from getting stronger, not from exercising the muscle into oblivion with as many exercises as you can. You need to add quality weight all over your body. You need to work your squats, rows, deadlifts etc. as hard or harder than your bench presses if you want to succeed.
 
JeSt3r said:
true true...like i sed...i kinda mixed stuff up...5x5 pushes me in some areas but in others i dont feel that its pushing enuff...even if i add more weight...so i throw the extra reps in to push my body more if i dont feel it working for me it'll change but for now i think im gonna keep it ...thanks for the imput bro
Click to expand...

I want to run a few things by you.

1--You feel 5x5 doesn't push you enough in some areas.

Ok: what exactly is it that you "feel"? What specifically's going on when you "don't feel it working" for you?

2--Instead of doing something like 10 sets of machine crunches with the same weight, why not try taking a fraction of those sets to failure?

Is there a particular reason you opt for more sets over heavier weights? I'm thinking you have the idea that more work = greater results?

3--I mean no offense, but you post your workout looking for criticism; then, when you get feedback, you decide you'll [politely] shrug it off and keep your routine as it is?

GAH! I was like that when I was a teenager, and I wish I could get into a time machine to go back and slap myself around. Don't be like I was! :p

Decades of collective experience and study is telling you to revamp this workout. Do not ignore it. We've been where you are, and we know it's a rare individual who can make reasonable progress doing a routine like your own.

That leaves you with two choices as I see it. You can pray to God that you're one in a million, and actually could handle that routine for very long (note I didn't say thrive on it, just "handle").

Or, you can change the routine to something that's guaranteed to work well for years to come, prayer or no.
 
Well..since you all feel so strongly on it then i guess ill change things...

anyone wanna help out wit the changes? =D

Heres what i thing you guys are getting at...

Mon Chest / Abs

PushUps 5x5
Barbell Bench 5x5
Incline Dumbell 3x10
SitUps 5x5
Machine Crunchers 5x5 (add 10 lbs every set till failure)
Leg Lifts 5x5

Tues Legs / Bicepts

DeadsLifts 5x5
Squats 5x5
Leg Press 5x5
Curls 3x10

Wed Back / Shoulders

Dips 5x5 (if easy weighted)
PullUps 5x5 (or 5 sets 1-4 if failure)
Shrugs 5x5
Dumbell Military Press 5x5
Power Cleans 5x5 (didnt want to put on same day as DeadLifts)

Thurs. Chest / Abs

Fri Legs / Bicepts

hows that?? replies wanted and weclome :confused:
 
ur still not getting the 5x5 deal........... only do 5x5 for ur main excercise for that body part. they other two are usually about 2x10-8
 
Too much flat bench and too many bodyweight excercises...
Incline 5x5
Flat bench 2x8
Decline bench or dips 2x8
Total work sets 9= chest trashed
Abs 5x5 Decline bench crunches
Flat crunches 2x8
Hanging leg raises 2x10
Total 9 sets= abs are trashed
 
Today was Legs / Bicepts

DeadLifts
275 x 5
275 x 5
235 x 5
235 x 5
235 x 5
had to drop 40 lbs...hands are too weak...plus i dont have wraps... :mad:

Leg Press
350 x 10
400 x 8
400 x 6
Squats
205 x 10
210 x 8
220 x 6

Bicept work

Dumbell Curls
40 x 10
40 x 8
40 x 6

Hopefully wen i do legs again on friday ill have wraps..
till then...lata
 
JeSt3r said:
Today was Legs / Bicepts

DeadLifts
275 x 5
275 x 5
235 x 5
235 x 5
235 x 5
had to drop 40 lbs...hands are too weak...plus i dont have wraps... :mad:
Click to expand...

I have weak hands too :) Work that grip like mad; it's not really my forte, but I know you could get tons of input from bros here about how to do that effectively.

Leg Press
350 x 10
400 x 8
400 x 6
Squats
205 x 10
210 x 8
220 x 6
Click to expand...

That's more like it! :)

I would like to see you deadlift and squat on different days, though. I know one trainer at EF who does conventional deads on leg day, but his recovery ability seems pretty amazing to me...as a general rule of thumb, I like to treat deads or squats as a workout unto themselves.

Anyway, again, good work. How deep are your squats? Do you have anyone around who can critique your form?

Bicept work

Dumbell Curls
40 x 10
40 x 8
40 x 6

Hopefully wen i do legs again on friday ill have wraps..
till then...lata
Click to expand...

What's a bicept? (Sorry, couldn't resist :mix: )

Seriously, you seem to be on the right track :) How long did this workout take to complete, and how did you feel afterwards? Did you feel like puking at any point?

I am torn on using straps. Sometimes I'm cool with them, but generally it's best to get hands so strong that you're afraid to jerk off with them. Since you're a football player, a viselike grip could be useful anyway...

Finally, what do you have planned for your leg workout Friday?
 
lol...thanks bro...me and my lifting body completed this workout in about 1 1/2 hours...after i was feeling pretty good... legs were nice and loose...i felt like i culda done more...but i wanted to listen to you guys and not =D.. i didnt feel like puking...i felt like i wanted more but i wasnt gonna push it...i was thinkin to add sumore to leg press but i diecided not to...my sqauts are pretty good...my thighs are parralell to the floor...almost like im just sitting in air...my and my buddy watch eathother and keep the other going down far enuff and what not...but all in all i think it was a pretty good workout...only other thing with deads is lower back gets a little sore... any workouts i can do besides deads to strenghten it up??
 
JeSt3r said:
lol...thanks bro...me and my lifting body completed this workout in about 1 1/2 hours...after i was feeling pretty good... legs were nice and loose...i felt like i culda done more...but i wanted to listen to you guys and not =D.. i didnt feel like puking...i felt like i wanted more but i wasnt gonna push it...i was thinkin to add sumore to leg press but i diecided not to...my sqauts are pretty good...my thighs are parralell to the floor...almost like im just sitting in air...my and my buddy watch eathother and keep the other going down far enuff and what not...but all in all i think it was a pretty good workout...only other thing with deads is lower back gets a little sore... any workouts i can do besides deads to strenghten it up??
Click to expand...

I'm guessing you went to a public school? ;)
 
mulva said:
I'm guessing you went to a public school? ;)
Click to expand...

Heh. I understand him better than I do most 17 year-olds ;)

Jest3r, you're certainly welcome. Going to parallel is fine in my book...I've always been a stickler for ass to the floor squats, but mostly because I have a hard time judging depth.

Lower back soreness w/ deads is common; since you can knock out 275 for 5 for two sets, I don't think you should be worried about weakness there.

All I can really suggest is that you do deads and squats on different days...your split would need reworking for it, but it's a great way to start out back, which I usually give its own day when I'm doing more than one work set per exercise.

Keep up the good work!
 
guldukat said:
Heh. I understand him better than I do most 17 year-olds ;)

Jest3r, you're certainly welcome. Going to parallel is fine in my book...I've always been a stickler for ass to the floor squats, but mostly because I have a hard time judging depth.

Lower back soreness w/ deads is common; since you can knock out 275 for 5 for two sets, I don't think you should be worried about weakness there.

All I can really suggest is that you do deads and squats on different days...your split would need reworking for it, but it's a great way to start out back, which I usually give its own day when I'm doing more than one work set per exercise.

Keep up the good work!
Click to expand...

lol...yea i go to public school....sad thing is i use schools weight room too...and uhmm..the weight room isnt hmm lets see....the term i want to use...uhh any where near decent?..wait no...its just a piece of shit lol....but i guess i make the best of it...

oh i forgot to post...my fingers are SORE AS HELL....lol....deads really kicked their asses too (If they only had asses they wuld be kicked) lol

today is back day...im gonna be heading to the gym in a few...hopefully my back isnt as weak as i think it might be =/ although i never have really seen my back...lol....well thanks for all the help

oh btw...ill try to put squats in on another day...i just gotta see where i culd fit them in..
 
2/25 another pretty good day

Shoulders / Back / Tri's / Abs


Dips - BW x 10
BW x 8
BW x 6

I was wondering if i the up-side-down pushups (the ones where u put your feet against the wall while your whole body weight rests on your arms) were worth trying... so i did

i did one set lol... BW x 10...unassisted...but they got me a little more dizzy than i liked so i stopped lol... :worried:

Shrugs - 60 x 10
60 x 8
90 x 6 !! ;) ... now if only i culd hold a 90 with no trouble in my tiny ass hands :worried: i would beable to prolly do 10 of them lol...but hey that had me feeling good anyway

Dumbell Military Press - 40 x 10
45 x 8
50 x 6

tri's were really feeling good tonite :p i was enjoying the military press's

Skull Crushers - 40 x 8
45 x 6
45 x 4
Didnt want to over work the tri's ...they were feeling pretty pumped


Abs

Cruchers BW x 10
BW x 10
BW + 25 x 10
BW + 25 x 10
BW + 25 x 10

Leg Lift Things - Leg Weight x 15
LW x 10


All in all i feel tonite was a good nite....Tris are getting nice and full...im begining to really like the way their shaping up...back is feeling good...the abs burn...but i love the pain so its ok :p
 
ur split seems kinda goofy, do biceps with back not triceps since curls work your back. deadlifts are a bigger back movement then legs.. do them with back also. dips work chest pretty heavily so i would do them on chest day.......... lots of things seem really mixed up . no offense you know im ur fellow young bro :)
 
i hate you dont talk to me ever again lol....yea i know that.. thats why i think im gonna change my split to 3 day workout...mon wed fri...and maybe ill run on the off days or swim since my buddy has a pool....but i like having my chest get sum workout on back day... :P
 
Boardin087 said:
ur split seems kinda goofy, do biceps with back not triceps since curls work your back. deadlifts are a bigger back movement then legs.. do them with back also. dips work chest pretty heavily so i would do them on chest day.......... lots of things seem really mixed up . no offense you know im ur fellow young bro :)
Click to expand...

Some people like to separate biceps/back or chest/tri so that they hit them more than once a week, and arent too tired after back to do bi's. I dunno which way is "right" though...
 
2/26
Day off

Body is a little sore..specially forearms and hands...deadlifts really did a number on them...taking the day off...gonna probally go play some bball or something to get some cardio in....thnks for the imput you guys are giving me
 
I just looked over your routine. The volume is much too low for my liking. Also the splits seems awkward. The other problem is only 3 days of training. Id reccomend a minimum of five. Keep in mind I am only experienced with high volume training since this is all Ive done since I started lifting, and have made all of my gains this way. Here is the program that I used to gain most of my size. It varies alot now, but this program was what I started on and I still follow alot of it. The main thing to remember is that it takes time and alot of patience. I started with my arms around 10 inches also, at 105-115lbs. It took me 9 years of straight training, without drugs, (supplements only) to get to 185-195lbs with 18 inch arms. For the arms to grow, its also important that you put size on your entire body. So be sure to train back hard, chest, legs , shoulders, and arms as well as abs,traps, rear delts, and calves. The key for me is staying consistent, giving all my intensity for each set, and eating alot. What worked best for me was doing 12 sets minimum for smaller body parts and 15 sets minimum for back and legs. Also keeping reps between 12-15. This is how I made the bulk of my gains.You also need a good split so you get all your training in each week. Also you dont want your triceps to be sore before you even get to your bench day, or biceps on back day. So you might want to try something like this:

Mon: Chest and Tri's
Tues: Shoulders and Hamstrings
Wed: Back and Bi's
Thurs: Off
Friday: Quads
Saturday: Triceps and Biceps (Its up to you really)
Sunday: Off

You can customize it any way you like. Its always good to have a plan, and assign days to body parts so you get everything in. You can mix things around, but just make sure soreness doesnt interfere with your other lifting days. Tricep soreness before bench day will effect bench press strength alot for example. Abs,traps,rear delts,calves and even forearms can be trained aside from the main body parts any day of the week. I dont do many sets for these small body parts. Maybe 4. You might want to hit abs everyday to keep the midsection strong. Id reccomend low reps, 15-20 with some type of weighted exercise. Forearms get hit alot with bicep work. But it doesnt hurt to train them. As for eating, shoot for your body weight in grams of protein per day. For example, if youre 150, then eat 150 grams of protein each day. This is the hardest part for me, the eating. Usually when your not hungry at all. But its necessary. If you can eat more then that, dont hesitate. You need protein for muscle growth. Eat alot of carbs and calories also. Dont worry about fats. Just eat ALOT. And get that protein amount everyday. Sounds like you have similiar structure and metabolism to me.Progressive resistance is also very important. Be sure to continually increase reps and weights on all your exercises, especially the compound lifts like deadlifts and bench presses. Hope that helps!!
 
3/1


The Second Week Begins!

Bench 135 x 5
145 x 5
155 x 5
165 x 5
175 x 5!! new PR ;)

Dumbell Press w/ Turn 50 x 10
55 x 8
60 x 6
(as your reaching your full extension turn the dumbells parallel with your body)

Incline Press 115 x 10
125 x 8
135 x 6

Dumbell Flys 20 x 10
20 x 10
20 x 10
(prolly could done 25's or 30's but my school is poor and doesnt have those lol...football team is working on getting new ones)

Then abs....

Workout lasted about an hour and 15-20min..I was quiet pleased with todays workout....I was pushing my body nice and i was very happy :p
 
Looks good, Jest3r! Personally, I would leave off the fly movements since they don't cover anything the three presses didn't, but so long as you add a little weight or get more reps w/ the same weights next week, I cannot complain :)

What does your current split look like?
 
Current Split is:

5 days:

day1 - chest

barbell bench 5x5
incline bench 10,8,6
Dumbell bench w/ turn 10,8,6

day2 - legs / bi's

Squats 5x5
Leg Press 10,8,6
Concentration Curls 5x5
Preacher Curls 10,8,6

day3 - back/shoulders/tri's

Deadlifts 5x5
Dips 10,8,6
Shrugs 10,8,6
Military Press 10,8,6

day4 - repeat chest

day5 - repeat legs

i do abs every other day so that they get some rest...i choose to repeat chest/legs due to football...
 
Ah, okay.

Is there any particular reason you're focusing on pecs for football? I dunno if I mentioned it in this thread or not, but I figure shoulders and triceps deserve equal if not greater priority.

'Course, bench presses are one of the best delt/triceps moves you can do anyway, so perhaps the chest focus isn't too off :)

EDIT: Oops, forgot something. You do dips and militaries the day before your second chest workout of the week?

I could see that slowing you down, if not now then sometime in the future. Dips cream the pecs...they kill mine no matter how upright I am. They're also more triceps-intensive than they are a delt exercise; you might want to re-order that a bit.

If I had my druthers, I'd nail chest and biceps on Monday, do legs Tues., rest Wed., hit shoulders and tris on Thurs. (probably doing militaries first), and do back alone on Fri. Since you're doing dips on Thurs., you'd still be hitting pecs twice a week and, more importantly, would be giving delts/tris top billing as well.
 
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Looks like your going strong!! Good shit!! Id do some more seperate work for shoulders, and a little more for arms. Also Guldukat made some really good points about the dips possibly taking away from your chest day. Keep it up!!
 
Thanks for all the replies guys....im gonna take what you said and incorporate it in my routine next week and see what i can do...i would like to do 5 days a week but usally the school weight room is only open 4 days a week =/...oh well gonna have to adapt around it...

3/2 Legs / biceps

Squats
225 x 5
245 x 5
255 x 5
265 x 5
265 x 5

Leg Press
380 x 10
430 x 8
450 x 6!! PR ;)

Calf raises on Leg Sled
270 x 10
290 x 8
320 x 6

Hammer Curls
40 x 10
40 x 8
45 x 6

"T" Bar Curls
50 x 10
50 x 8
55 x 6


Workout time...about hour and 30 min....but i had to take a short break in between which got me real mad cuz a friend needed a ride and i had to go pick him up..overall today was good leg day....presses are progressivly going up and im loving it :p ;) :p ;) :p ;)
 
oh forgot to say that i think the creatine is helping....but a little advice dont use GNC brand serum....its chalky as hell!! next bottle im going back to the MMUSA Xtra :p
 
3/3 - Back/Shoulders/Tri's


Deadlifts -
285 x 5
295 x 5
305 x 5
315 x 5!!PR
305 x 5

same shit again had to drop down to 305....hands and forearms were killing me....

Dumbell Military Press
45 x 10
50 x 8
55 x 6
60 x 6

Dips
bw x 10
bw x 8
bw x 6

Abs

workout lasted around an hour and 30 min
i feel my tri's getting really strong...im loving it :p

im up to 167 lbs ;) ;)
 
heh aite...ill have to try cell tech when im done wit this bottle of serum....buddy got a 5 finger discount on it from GNC =D....ok nuff bout the creatine...wut about the workout!!! =)
 
Nice PR on deadlifts!! Youll be at 405 soon enough! Id go with alot more volume on your routine as I posted earlier. Maybe split the body parts up a little differently also.
 
i was wondering....you guys think i shuld throw in NoX2 or NoX3 or any of that shit??? Im getting ready to order my ON whey and shit and i was wondering if i shuld add anything to the bill =D?
 
Deadlifts go up fast. You might want to try some flat shoes, or deadlifting in socks. It makes a big difference if youre deadlifting in running shoes. Running shoes tend to distribute the weight forward more and are also elevated higher off the ground. Basic converse make a big difference. Also if you want to bring your deadlifts up even faster, alternate them with rack pulls off the lowest setting in the power rack. When you hit a plateau with deads off the floor, switch them to the rack, hit a plateau on the rack, switch back to the floor. Works real well for me. Hope that helps!!
 
i have a pair of retro jordans....they are really flat...i used those to workout in already...and wit the lowest power rack setting theres a prob...dont got a power rack...like i sed poor school...shitty stuff...heh...=/
 
Just an update...

Current Weight: 168
Benching: 175 x 5
DeadLifts: 315 x 5
Squat: 265 x 5
DB Military Press:60 x 6 (i think im gonna make DB Military Press my main tricept workout cuz dips are more of a chest/back/tri workout..plus i like military press :p)
 
Chest / biceps / tricep today

Flat bench
145 x 5
155 x 5
165 x 5
175 x 5
185 x 5

Flat Dumbell Press (and rotate)
55 x 10
60 x 8
60 x 6

Dumbell Flys
20 x 10
20 x 10
20 x 10

Dumbell Military Press
55 x 10
55 x 8
60 x 6

Dips
10
8

Alternating curls
40 x 10
40 x 8
40 x 6

T bar Curls
75 x 10
75 x 8

wow...im in pain...lol very sore...AND I LIKE IT...i kinda strayed away from the set routine cuz i workout partner wasnt there and today was first day of baseball practice...but i felt really good...
still at 168lbs tho =/
hopefully ill be gaining more soon :)
 
WalkingBeast said:
Training is looking great!! Keep pounding away like that and youll be at your goals before you know it. TRAIN OR FUCKIN DIE!!
Click to expand...


You scare the shit outta me...lol TRAIN OR FUCKING DIE!! hahaha :chainsaw:
 
03/09

Legs

Squats
225 x 5
245 x 5
255 x 5
265 x 5
275 x 5

Leg Press
370 x 10
440 x 8
500 x 6

omg...500 felt so good going up i was laughing as i was doing it cuz i couldnt believe i was doing 500...my friends were like wtf is this kid on...(as in juice and drugs rofl).....

Leg Extentions
140 x 10
160 x 8
180 x 6

Abs

Leg Lifts
20
15
15

Cardio...
baseball shit....5x 100 yard sprints...lol good thing i did these before the workout... ;)
 
03/10

Back

V bar pulldowns
100 x 12
120 x 10
140 x 8

Wide Grip Pulldowns
100 x 10
110 x 8
120 x 6

Shrugs
60 x 20
60 x 15
60 x 10
90 x 5
90 x 5

DeadLifts
275 x 5
275 x 5
...only did 2 sets...legs were still hurting from start of baseball and sprints...gonna save deads till friday

anyone got any other workouts they tihnk i shuld throw in ill be happy to...i wanna work my back out alot
 
03/11

Misc. day

Power Cleans
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Standing rows
105 x 10
105 x 10
105 x 10

V bar pulldowns
100 x 10
110 x 8
120 x 6

Dumbell Military Press
50 x 10
55 x 8
60 x 6

Dumbell Bench w/ rotation
55 x 10
55 x 10
60 x 10

Shrugs
90 x 10
90 x 8
90 x 6

i was just picking things i feel needed more work....tomorrow will be deadlifts and sum leg stuff...btw im up to 170lbs..still going strong...slowed down a little tho...went from 155 to 170 in about a month of serious training...i'd say around 95% is lean muscle.... ;)
 
03/12

Make up: Deadslifts

deadlifts
295 x 5
300 x 5
305 x 5
310 x 5
320 x 5

weeee i love deads...only 5 lbs heavier than last PR...but legs are still sore from baseball.....they are gettin better tho....next week deads should prolly be around 330ish hopfully =)
 
03/17

Holy shit...ive been out of the gym for 2 days and im freaking out....lol...
today i made up wut i missed.

Chest

Bench
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5

Tris

Close grip bench
125 x 5
125 x 5
125 x 5
130 x 5
130 x 5

Military Dumbell press
55 x 10
55 x 8
60 x 6

Bi's

Alternating Curls
40 x 20
45 x 20
45 x 10

Standing T bar curls

70 x 15
70 x 12
70 x 10

Front Plate Raises

35 x 10
35 x 10
35 x 5


wow....im spent....gonna go eat my chicken and hit the sack....lata
 
03/18

Legs

Squats
235 x 5
245 x 5
255 x 5
265 x 5
275 x 5

Leg press - heh funny thing....today me and a couple friends were just hanging around in the weight room and one kid goes..."You know what would be sick?? If some one could do all the 45 plates that we have..." so silly me goes..."Dude thats no prob..."
So we gather all the 45's we got...14 to be exact...and load them up.....so im walking around...got some music blasting...finally i was like fuck it lets go...sat down and god damn....

630 x 20
630 x 15
630 x 10

O-M-G...i couldnt grasp the fact that i did 14 45's...lol...

Leg Extensions
140 x 10
160 x 8
180 x 6

Bi's

Alternating Curls
40 x 20
45 x 10
45 x 10
 
btw im gonna put pics up tomorrow... >=) hopefully you goes will have nicer things to say than the first time lol
 
JeSt3r said:
i was wondering....you guys think i shuld throw in NoX2 or NoX3 or any of that shit??? Im getting ready to order my ON whey and shit and i was wondering if i shuld add anything to the bill =D?
Click to expand...

I wouldnt add that crap in, use something that works like Creatine - NO2 works for some and not for others and its not worth the price in my opinion. The protein will do more for you than that stuff will, just stock up and buy extra protein. Better yet, since you are trying to put on size buy some All Natural Peanut Butter and blend it into your shakes (not the post workout ones). This will give you some nice/clean additional calories and tastes damn good!
 
just a little chest work today....

03/19

Chest

Bench
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Pec deck

70 x 15
70 x 15
70 x 15
70 x 15
70 x 15

this weeks workout got messed up so i decided to hit chest twice since i think its still weak...
 
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