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My Breakthrough Log!

IncredibleHoss

IncredibleHoss

MVP
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Ive just surpassed my 1st year of bodybuilding and I started out around 18 years old, 6'0 150 lbs and through one year of rigorous training, bulking and hard work I'm standing around 6'0 195 lbs. It's almost surreal that I naturally put on 45 lbs in one year. I still have plenty of room for growth, but I turned in from stick skinny to a decent sized teenager. I'm hooked to the lifestyle and always am looking to better myself. I will most likely try and get some current pictures up and I am unsure of my body fat. This is my 1st log ever and I'm going to try very hard to update it daily as I am looking for feedback, support and any motivation.
Hit it Hard Fellas.

Tue 2/20 Chest/Triceps
Flat Barbell Bench- 5 sets 135,185,225,185,135 (15 reps, 8 reps, 4 reps, 6 reps, 15 reps)
Triangle bar Pushdowns- 5 sets (20,15,10,8,6)
Incline DB press -3 sets 65, 65, 65 (12,10,10)
Skull Crushers -3 sets 12,10,6 (25 on each side of EZ bar, 30, 35)
Incline Db Flyes - 4 sets 15,12,10,10 (45, 45,50,50)
Superset Overheard dumbbell extensions/Kickbacks - 3 sets (12,10,8)
Cable Crossovers – 3 sets (10,10,10)
Rope Pushdowns - 3 sets (12,15,12) (hold final rep of each set for 15-20 seconds)
Fly machine drop set burnout for chest 1 set 3 drops.
 
Wed 2/21 Legs/Forearms
Leg Extensions: 4 sets x 20 reps (warm-up)
Squats 5 sets x 8-15 reps (Varied from 135-225 ass to grass squats)
Leg Press: 4 sets x 20-12 reps

DB Lunges: 3 sets x 15-12 reps
Lying Leg Curls: 4 sets x 15-10 reps
Wrist Curls – Superset Barbell/Dumbbell wrist curls 3x25 each! (This was insanity!)
Reverse Curls 3 sets x 10-15 reps
Hammer curls -3 sets 12-6 reps

*Had a busy day of class but gave it my all and my forearms never felt more destroyed. Forgot my gym shoes and had to lift in my boots that i wore to class, haha. I somewhat felt like Wrath with those boots haha.
 
it it hard today fellas.
Thursday 2/22/07
Delts/Calves

Lateral Raises 4x20-6
Rear Delt 4x15-8
Front raises 3x12,10,8
DB Press 3 x 12-4

Calves

4x Calf raises on smith machines (20,15,12,10)
4x Calf raise machine (15,12,12,10)
3x calf push forwards (15,10,10)
(15,10,8,6)
*never hit front/lat raises with such heavy weight, it felt so good and i did a very good job of not cheating or using momentum and i really hit my delts good. It feels great to be 190 lbs right now and I even broke a record by putting up 75 lb dumbells overheadpress for 6 reps.
 
Member Since: 01.07
Posts: 23

Took Friday as an off day and took it easy just eating and playing video games after class haha.
Well I got arms today and im hitting it hard today. Everybody is to hungover to lift today and that is the best, when my home is empty.
Will post log right after, I'm so ready to have useless arms for the next few days.

Arms 2/24/07
DB Curls Intense Drop set (45-6,40-6,35-6-30-6-25-6-20-6) All back to back!
Dropset 21's 3x (Lighter to Heavy)
EZ barcurls 3x 95,115,115 (12 reps each)

Triceps
Close grip bench 3x (135-185-205) 15,8,5
Skull Crushers 4x
Triangle press down 20,15,12,6
DB Extensions + DB Kickbacks 3x each
Forearms
3x25 Superset of barbell/db wrist curls (kills em every time)
 
Yeah im hitting back hard today. I started logging the day after back which is the funny thing.
Today is my bday as well and nothing better then back on the bday.
 
well pretty much for the DB curls drop set you start at which weight you can handle but i...
grab 45's rep 6, then 40's rep 6, 35's rep 6 all the way down until you finish repping 20's for 6.
Intensity helps me spark new growth IMO.
 
just an FYI... the way you got from 150-195 will not be the same way in which you'll get to 200-220lbs, ect.

I suggest you focus on getting stronger and progressing with weights instead of all the pyramiding of weights you're doing.

You haven't stated any goals, I assume you want to get bigger....right? Or are you just doing this to maintain.

edit: Btw, congratz on what you've done so far. I'm not taking anything away from that at all... just going to help you keep progressing if that's what you're interested in.
 
targac21 said:
well pretty much for the DB curls drop set you start at which weight you can handle but i...
grab 45's rep 6, then 40's rep 6, 35's rep 6 all the way down until you finish repping 20's for 6.
Intensity helps me spark new growth IMO.
Click to expand...

Hmm, well I've read a research paper stating that your nervous system "remembers" how much weight you finish off with at the onset of anabolism and uses that "weight" (level of stress induced is more accurate) as a basis for sending signals to the brain to tell it how much 'help' it needs aka how much nutrients it needs and how much the muscle needs to grow to adapt to this new amount of stress you just gave it by working out. Just FYI, so take that how you will. You might be doing something thats counterproductive by pyramiding down and finishing with just 20's instead of the 45's you started with. If anything if you really like doing the pyramid maybe wait a little longer after the second to last and try to reup to a heavy weight for the last set even if you only get 4-5 reps on it.
 
Sarge, maybe i can get a chance to talk about you about a training split. Yeah my goal is to add more muscle mass and become bigger.

Monday was my b day and the funny thing was i didn't even have time to enjoy it by training so i had to take back off today. Hitting it hard today though

Back/traps
Straight Bar Bentover Rows:
2 warmup sets: 12, 12
4 sets: 8, 8, 8, 8

Lat Pulldown:
4 sets: 8, 8, 8, 8

DB Rows:
4 sets: 8, 8, 8, 8

T-Bar Rows:
4 sets: 8, 8, 8, 8

Iso Row Machine (heavy):
4 sets: 8, 8, 8, 8



DB Shrugs:
4 sets: 15, 15, 12, 12

Straight bar shrugs:
4 sets: 10, 10, 8, 8

Straight bar (behind back):
4 sets: 10, 10, 8, 8
 
Happy Bday :beer:

ok... we need to talk about your plans of progression or lack thereof:

Do you have a way in which you progress week to week?

If not, check out the training sticky and specificially Ripptoe and Bill Starr's principals.

but rule #1 to keep gaining is to keep eating. What you need to eat to gain at 190 is much more food than 150... and so on.
 
do you mean strength standards? i started about a year ago and my max was like 135x1 and now i can get 255x2 on bench. squat i have always been decent in bunch i can get 2-4 ass to grass at 315 on a fresh leg days. as for diet 6-8 good meals a day. I was wondering if you can link me or setup a workout log to gain more mass if you think there is something better.
Let me know or if you have aim/msn lemme know through pm
 
Chest/Biceps Wed 2/28/07
Flat Bench 5x15,10,8,8,10
Incline Dumbell 3x8,8,8
DB Flies Flat Bench 3x10,8,8
Cables 3x10,8,8
Fly machine 3x8,8,8
Biceps
DB Curls Intense Drop set (45-6,40-6,35-6-30-6-25-6-20-6) All back to back!
EZ bar curls (wide and close grip) 2x close 8,8 2x wide 8,8
Hammer curls 3x8 with 50 lb dumbbells
I hit it hard today and was so fucking swollen PWO; I looked in the mirror and for the first time I was smiled at how impressed I was in my progress. I hit chest pretty heavy with a decent rep range and I decided to throw in biceps because I was not done, Shock therapy gave me fuck tons of energy and I Hit buys heavy and hard. My traps/back from yesterday feels so sore but yet so good. I’m happy with how this logging and progress has come. I’m going to order 6.85 lbs of real gains and pick up a magic bullet ASAP
 
Took Yesterday off just due to the fact in my 1st year of bodybuilding I was so hooked to the gym i took only 1 day off per week. Im working out 2 days then taking a recovery day in which i just ensure i get plenty of good foods and sleep and get to focus more on class.

Today im going to hit shoulders/tri, Then a full blown legs day Saturday.
Will post logs after i train
 
I went out of town this weekend but prior to leaving i hit it harder then before and broke records. It was an amazing day at the gym. Shock therapy gave me such an insane amount of energy,

Shoulders/TRi Fri Mar-2-07
DB press 12-8-8-6 (55,65,70,75!!!) 75s for 6 was a record broke my past record was 75 for 2.
Lat raises 4x20,15,12,6
Front raises 4x20,15,12,6
Upright rows 3x12,8,6
Rear Delt 4x15-8
BB shrugs 225-8,315-6,405-5 W/O Straps
Pushdowns- 20,15,10,8,6
SKullies 3x12,10,6
extension/kickback 3x,12,10,8
close grip bench 3x12
rope 3-8,8,8

*Had fun fri/sat night drank 2 beers each nice and smoke some hookah and it was a lot of fun but time to get back to reality and hxc dieting.
 
Mon Bi/Tri 3.5.07

EZ bar curls 3x12 increased each set and had to force reps on 3rd set. Was burning hard after.
Db drop set 45-6,40-6,35-6,30-6,25-6,20-6 all in a row
21's Lighter to heavy 3x (failed 2 sets got 5 full reps on the final part on 2nd 3rd set)
Tricep
Close grip bench 3x15,8,6 (135,185,205)
Skull crushers 4x12,10,8,6(increased each time)
Triangle bar pushdown dropset 4x12,12,10,8
Db ext + db kickbacks superset 3x12,10,8

Obviously so swole PWO and i have never thought i would see my biceps shaping up how was hoping.
 
Bleh. Sometimes my ass is truly dragging. had an 8 am philosophy class today and i snozoed twice so i had to scarf down an animal snack and chug some milk outta the gallon before my 90 min class.
Im so looking forward to legs today. They were due yesterday but with all my camping/hiking/rafting over the weekend, i didn't feel ready to hit them just quite yet.

Will post log after I train today.
 
Tue 3-6-07 Legs

Leg Extension warmups 3x15
Squats 5x15,10,8,8,6 (My legs were repping 225 no problem ass to grass and i only managed to pull 275 for 6 which wasnt to bad but i was a bit unhappy today)
Leg press 5x10,10,8,8,8
calf raises 8x15 (felt a damn good burn)

wrapped it up but hit it hard on Monday.
 
Wed Delts/Traps

DB Press 5x (12-8-8-6-10) I got 70's for a solid 6 reps and i tried to put up 75s for 6 but couldnt get it up so i dropped to 65's and repped 10 for my 5th set.

Lat Raises 4x8,8,8,8
Front raises 12,10,10,8
Upright rows 3x,12,8,6 (broke a record today for 6)
Barbell Shrugs5x (225-15,225-12,315-8,315-6,225-12)
Rev Barbell Shrugs(5x10 (225)


Felt so fucking amped today. Loving shock therapy, I'm glad i ditched no xplode, cause no xplode worked like a dream for the 1st week then it was like a placebo effect for me. Shock has stayed consistent + 1.25 scoops is my remedy.
 
Fri 3-9-07 Chest/back

Chest

Barbell bench5x (15,8,5,6,15) 135-185-225-205-135
Incline dumbells 5x10,8,8,8,8 (60,s,70,70,70,70)
db flyes 4x8
cables 3x8
Back

Pullups 3x10
bentover rows 2warmup, 4x8 heavy
lat pulldown 4x8
db rows 4x8
tbar 4x8
close grip rows 4x8
 
*Was supposed to post that workout yesterday but ran out of time.
Anyways, Im so sore all over. traps,hams,quads,calves,arms,chest,back. going to be supping/eating hard and resting today and tomorrow to optimize my chance at growth.
Feedback?
 
Feeling Sore Still and recovering with plenty of sleeping and eating this entire weekend. Will hit monday hard.

What do you guys think so far?
 
What are your goals? I don't see your big lifts progressing with the way you have it currently set up, especially your bench.
 
to quote biggT, looks like 10lbs of shit in a 5lb bag. Soreness is not an indication of growth, it just means you aren't conditioned for what you are trying to do. Your last "chest/back" day, you did 4 kinds of rows, cables, and flyes. Why? Where are your deadlifts? How much weight do you add each workout? How do you plan to add 50lbs to your bench?
 
Well I dont do deads to often just due to the fact i know how injury proneone can be. I started doing them just wanted to build a baseback and strength before I really started to hit these.
I always increase the weight but only when i think i can handle it and i always try to slowly move on. Time and effort is the only way to add to my bench.

Maybe i should start following a new routine and if somebody is down to help me set one up let me know really soon.
 
Monday 3-12-07 Arms
*said Fuck the rest. trained arms on the day when every college kid seems to but i just blasted some raging music and they got the fuck outta the way. That's how it always should be.

Standing Olympic barbell curls
5x 10,10,10,8,5
close grip bench press
5x10,10,10,10,8,5


Stand alternate dumbbell curls
4-10,10,8,6

Skull crushers
10,8,5

Standing hammer curl
35x10
40x8
45x6-drop to 35x8 drop to 25x15

Tricep push down (v-handle)
3x15,10,8

Standing wrist curls 135lbs 3x15
super setted
Standing reverse curls 3x10-12
Forearm 3x25
 
Done posting logs in this forum, I post somewhere where the 5x5 isnt the bible and where i get positive feedback and suggestions.

Thanks to all the fellas who have helped me and kept me motivated.

/out
 
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