[Asschopa]

Hey im 17 years old.
My Height: 6 Feet 6 Inches
My Weight: 195
My Goal Weight: 210
And im going for Pure BULKING right now.
Also i dont go to the gym, i workout at home.

Today is my first workout in awhile, so the reps were alittle high..
I took SuperPump250 for the first time befor i worked out and i loved it.
Heres how it went:

Squats:
115lbs - Reps 12
125lbs - Reps 14
135lbs - Reps 10
135lbs - Reps 9
(I was alittle cafefull with squats, cuz i have never done them that heavy)
(Keep im mind im a noob =P)

Shrugs:
185lbs - Reps 17
195lbs - Reps 11
195lbs - Reps 11
(I learned my lesson with shrugs, i should keep it to 2 sets cuz it tires me out and i already have MASSIVE Traps lol)

One-Hand Dumbell Calf Raise:
50lbs - Reps 12
60lbs - Reps 10
60lbs - Reps 11

Dumbell Lunges:
I didnt relly keep count but i did it one time with 50lbs and it burned my legs!
then one set with 30lbs, Im gana do more of these instead of shrugs next time,
Because it hurt bad and i barely can walk now because of this and squats.

And in the end i did abunch of squats and calf raises with no weights, just to get the extra Burn!

I think overall i had a good workout, i feel GREAT right now!
Lesson learned for today is: Less Shrugs and More/Different Leg work-outs.

And now after this workout, im eating a nice sub from subway.

Tommorow is a rest day for me, then after-tommorow witch will be wensday i'll be doing Chest and Back.

Suggestions and Tips would rock, im gana keep posting, Thanks !

[allstar]

log looks great bro. but i would keep the reps between 8 and 12

[justlift32]

So what exactly were you working today? If you were doing legs and traps, I don't think there is enough varied movement. I need more info, for example were you working just quads or hamstrings?

After that then I'll elaborate

[Asschopa]

Originally Posted by justlift32

So what exactly were you working today? If you were doing legs and traps, I don't think there is enough varied movement. I need more info, for example were you working just quads or hamstrings?

After that then I'll elaborate

Well my plan was to do Legs/Traps and Abs, but i skrewed the abs..
Next Leg day i will do more/different leg workouts.. like im probly gana add some sets of:
Leg Extensions and backward Leg Extensions..
and i think thats pretty much it, any tips ?

EDIT:

for example were you working just quads or hamstrings?

No i was trying to workout my entire legs.. but i relized like you said not enough varied movements.

log looks great bro. but i would keep the reps between 8 and 12

Relly? I was told that 5 to 10 is perfect for pure Mass Bulking?

[justlift32]

from my experience, and many others agree, in the 6-10 rep range you achieve maximum hypertrophy.

it isn't a perfect number, but I would stay in that range.

[ibanezman88]

it depends on what exersises. for example, i can't picture myself only doing 6 reps on dumbbell side laterals!

this is a sample workout of mine for legs

Leg Extension - 4x12-15
Squat - 4x4-6
Leg Press - 4x6-12
Lying Leg Curl - 4x8-12
Seated Leg Curl - 3x12

here's another one i like to do

Leg Extension - 4x12-15
Leg Press - 4x6-12
Hack Squat - 3x6-10
Smith Machine Front Squat (Light weight) - 3x8
Seated Leg Curl - 6x12

it's also good to throw in barbell or dumbbell stiff-legged deadlifts in there for hamstrings!

i like to pre-exhaust my quads before going to do squats. that way, they are already pre-exhausted so you don't need to use so much weight. you can still go real heavy but at least you won't be using as much weight. also, the blood is already flowing through your quads and there's a lesser chance of injury (asuming you did a lot of stretching in between sets with the leg extensions).
but don't go that ehavy on squats if someone who knows what they're doing did not teach you how to do them. especially if you're working out by yourself.

[justlift32]

Originally Posted by ibanezman88

it depends on what exersises. for example, i can't picture myself only doing 6 reps on dumbbell side laterals!

this is a sample workout of mine for legs

Leg Extension - 4x12-15
Squat - 4x4-6
Leg Press - 4x6-12
Lying Leg Curl - 4x8-12
Seated Leg Curl - 3x12

here's another one i like to do

Leg Extension - 4x12-15
Leg Press - 4x6-12
Hack Squat - 3x6-10
Smith Machine Front Squat (Light weight) - 3x8
Seated Leg Curl - 6x12

it's also good to throw in barbell or dumbbell stiff-legged deadlifts in there for hamstrings!

that is very true ibanez. my general rule is that i stay between 6-10 on compound movements, as to move the most weight. with isolation movements, like you mentioned DB side laterals, i usually stay between 8-12

[Blitzkrieg]

Originally Posted by Asschopa

And now after this workout, im eating a nice sub from subway.

Tommorow is a rest day for me, then after-tommorow witch will be wensday i'll be doing Chest and Back.

Suggestions and Tips would rock, im gana keep posting, Thanks !

Welcome bud.

How about you elaborate a bit more on your diet? Is that all you had post workout? You ALWAYS need protein immediately after working out, preferably a fast digesting protein like whey.

[n88tr]

are we going to see any pics of you? i'd like to see your "massive" traps.

[Asschopa]

Originally Posted by n88tr

are we going to see any pics of you? i'd like to see your "massive" traps.

You will... you will...
Heres how my workout went today:
I work in constuction as a general contactor so keep in mind, somedays im drained, and i also cut my hand up pretty bad yesterday and it defenitly effected my workout today so that kinda sucked but here it is:

Back and alittle bit i biceps:

Wide-Grip Chin Ups
5 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
4 Reps
3 Reps
3 Reps

One-Hand Dumbbell Rows
40lbs - 12 Reps
60lbs - 11 Reps
60lbs - 10 Reps
60lbs - 9 Reps

Dumbbell Curls
50lbs - 5 Reps + 40lbs 4 Reps
40lbs - 7 Reps
40lbs - 7 Reps

Cable PullDowns
90lbs 12 Reps
90lbs 10 Reps

and few extra chin-ups..

I know i dont have deadlifts in there, cuz i dont wana halfass deadlifts,
so im gana do em another day.. my cut pissed me off, but itleast i gave my lats a good workout, i feel em right now..
This workout didnt count for my biceps cuz i couldnt do em with the cut..

anyways i'll post morte info latter..

[n88tr]

nice to see you keeping with your log! you could however clean up your postings about reps and sets. i was doing it like this too before ibanezman88 [thx btw, bro] showed me a better way. lookie here:

1x10 100 lbs

1 = one set
10 = ten reps
100 = the weight, one-hundred pounds

so instead of saying

exercise name
6 reps
6 reps
6 reps
6 reps

you could simply say

exercise name
4x6

Just a thought, it cleans up the log a lot.

Alex

[Asschopa]