Let the bulking begin! Pwr_Machine's Training Log

[pwr_machine]

Phelps Mass Method or JP Training?

Body Part - Reps

Week 1

Day 1
Quads 5
Chest 8
Biceps 12
Shoulders 5

Day 2
Back 8
Traps 12
Triceps 5
Hamstrings 8

Day 3
Quads 12
Chest 5
Biceps 8
Shoulders 12

Day 4
Back 5
Traps 8
Triceps 12
Hamstrings 5

Week 2

Day 1
Quads 8
Chest 12
Biceps 5
Shoulders 8

Day 2
Back 12
Traps 5
Triceps 8
Hamstrings 12

Day 3
Quads 5
Chest 8
Biceps 12
Shoulders 5

Day 4
Back 8
Traps 12
Triceps 5
Hamstrings 8

Week 3

Day 1
Quads 12
Chest 5
Biceps 8
Shoulders 12

Day 2
Back 5
Traps 8
Triceps 12
Hamstrings 5

Day 3
Quads 8
Chest 12
Biceps 5
Shoulders 8

Day 4
Back 12
Traps 5
Triceps 8
Hamstrings 12

Perform sets of 20 for Week 4. Then, repeat Weeks 1-3.

TRAINING WILL BEGIN SOON!

 

[louden_swain]

Interesting. . .how many sets for each muscle group? I think you will really enjoy bodybuilding.

What exercises are you planning to use?

 

[pwr_machine]

Interesting. . .how many sets for each muscle group? I think you will really enjoy bodybuilding.

What exercises are you planning to use?

It's all being mapped out as we speak.

 

[louden_swain]

It's all being mapped out as we speak.

This certainly has me interested.

 

[spatts]

Good luck! Get MASSIVE!

 

[pwr_machine]

Good luck! Get MASSIVE!

Thanks! You know I'm going to give it everything I've got.

 

[pwr_machine]

Baseline Measurements 8-02-03

Basic Stats

Age 29
Height 6'

Baseline Measurements

Resting Heart Rate 61 bpm
Fasting Blood Sugar 97
Blood Pressure 128/80 (10 a.m. after breakfast)

Weight 223
BodyFat 14.4% (7-site)
Neck 16 1/8
Shoulders 52 3/8
Chest 46 3/4
Back 18 (measured crease of armpit to crease of armpit)
Waist 36 3/4 (smallest, abdomen)
Hips 43 3/8 (largest, butt)
Upper Arms 17 1/8
Forearms 14 1/4
Quads 26 1/8 (mid thigh)
Calves 15 5/8 damn powerlifting

 

[pwr_machine]

The plan is to perform ~6-9 working sets for each body part.

Potential Exercises

Workout 1
Quads - Leg presses, single leg presses, Smith machine squats/hack squats, lunges, leg extensions, single leg extensions

Chest - Bench presses, incline db presses, decline Hammer

Biceps - Barbell curls with straight bar or cable, db curls, hammer curls

Shoulders - front raises, side raises, bent raises, face pulls

Calves

Workout 2
Back - Lat pulldowns, seated rows, db bent rows

Traps - DB shrugs, barbell shrugs

Triceps - Pushdowns, rope pushdowns, close grip decline, bench dips, db kickbacks

Hamstrings - SLDL's, leg curls

Workout 3
Abs
Forearms
Neck

Day - Workout
1 - Workout 1
2 - Workout 2
3 - Off
4 - Workout 3
5 - Workout 1
6 - Workout 2
7 - Off

 

[Cochise (M-Wave)]

Pwr_Machine,

I await great things. My advice. Eat!!!!! For the love of God, Eat!!!!!!! Especially those real hot wings that you insisted that I try that one night. Man, I will always remember that night.

Cheese rocking out.

 

[pwr_machine]

Pwr_Machine,

I await great things. My advice. Eat!!!!! For the love of God, Eat!!!!!!! Especially those real hot wings that you insisted that I try that one night. Man, I will always remember that night.

Cheese rocking out.

I'll be swaining my way to increased mass! And those wings kick ass!