[dapack]

So been lurking around for a long time, and a lot of u all have been a big help for me, do not post to often, but usually on everyday reading and stuff. Decided to start a log of my own, to keep me motivated and maybe you all could help me a long the way to my fist comp. on Nov. 14th. Started 2008 at 235lbs and probably pushing around 25%+ of bf, decided to start lifting to get in shape and my son has low self esteem and figured if I could get him interested into lifting it would help him out too. Was joking about bodybuilding unitl about July last year when I actually made the decision to get into being a bodybuilder and competing, part of my "Bucket List". Right now I am 214lbs and probably around 13 to 14% bf at the very worst, bulking until June with mini cut cyles in between until I do my serious cut 20 to 16wks out. Will list my workout routine/ split and a general outline of my daily diet separate from this.

[dapack]

Diet is roughly 3,500 cals a day.
Split is like this roughly 300 protein, 200 carbs, and 150 fat. General daily meals look like;
PreWO: Bananna & Protein Drink
PostWO @ Brkfst: 4 eggs, 1 cup oats, bananna, post workout shake, 1 serv milk
Snack 1: 1/2lbs of ground turkey, brocolli, 1/2 cups of quinoa
Lunch: differnent each day but breadown is roughl 500cals with mix of protein,carbs
Snack 2: 1/2lbs of meat, 1 serv almonds
Dinner: 1/2lbs of meat, brocoli
Snack 3: 3 servs of cottage cheese

If i get hungry later in the night i will have veggies or 1 small fruit to curb my hunger

I try and make sure I never repeat the same type of meat, I alternate between these option:
Ground Turkey
Turkey Breast
Chicken Breast
Ground Chicken
Pork Loin
Tuna Fish
Steak

In a short version this is what my current diet looks like.

[dapack]

Workout split is like this, and before I get yelled at, my groin is hurting so there are no squats, which sucks because I was finally getting somewhere with my chicken legs, also lower back is hurting.
Monday: Chest/ Back/ Delts ( Heavy )
Chest:
Bench, 5 sets, with rep scheme of 5 LMMMH
Delts:
Military Press, 5 sets, or whatever u want to call them, rep sheme LMMMH
Back:
Pullups-Superwide, 3 sets
Seated Rows, 3 sets, reps scheme MMM
Dbl Rows, 3 sets, reps scheme MMM

Tuesday: Legs/ Arms
Bis:
Barbell Curls, 5 sets, LMMMH
Tris:
Close Grip Bench, 5 Sets LMMMH
Legs:
Machine Leg Press, 5 Sets LMMMH
Leg Curls, 3 Sets MMM
Leg Ext, 3 sets MMM
Stiff Leg Deads, 3 sets MMM

Thursday: Chest/ Back
Chest:
Incline Bench, 4 sets MMMM
Peck Deck, 4 sets MMMM
Back:
Pullups-Superwide, 3 sets
Pullups-Closegrip, 3 sets
Lat Pulldowns, 3 sets MMM
Seated Rows, 3 sets MMM

Friday: Legs/ Delts
Delts:
Dbl Press, 5 sets LMMMH
Side Laterals, 2 sets MM
Read Delt Wrk, 2 sets MM
Legs:
Machine Leg Press, 4 sets MMMM
Leg Curls, 6 sets MMMMMM
Leg Ext, 6 sets MMMMMM

Saturday: Arms
Bis:
Barbell Curls, 4 sets LMMH
Dbl Curls, 2 sets MM
Tris:
Pushdowns, 4 sets MMMM
Dips, 2 sets

Excersise selection may change depending on what is opened at the time, but this should give a feel of my split. I train abs and calves 2 to 3 times a week depending on how they feel. when my back is not hurting i do deadlifts and barbell rows and like i said earlier my groin is hurting so i cannot bend down all the way at the knees so the machine leg press work the best right now for me.

[dapack]

Going to post last weeks workouts since it was the beginning of the month.
02Mar09
Chest
Bench Press: 275x8, 235x10, 235x9, 235x6, 185X15

Delt
Seated Barbell Press: 135x10, 155x10, 165x10, 165x10, 135x10

Back
Pullups-SuperDuperWide: 7, 5, 4
Seated Rows: 100x10, 110x10, 120x10
Lat Pulldown: 160x10, 165x10, 170x10
Barbell Shrugs: 5sets 185x10, 2sec hold at top

[dapack]

03mar09
Biceps
Barbell Curls: 115x6, 90x10, 90x10, 90x10, 75x15

Triceps:
Close Grip Bench: 230x6, 210x10, 210x9, 210x6, 155x15

Legs:
Front Squats: 135x10, 155x10, 165x10, 165x10
Leg Extensions: 3 sets 100x10
Leg Curls: 3 sets 90x10

My groin killed me on the front squats, figured taking it super light it might not hurt as bad, I was wrong. Going to have to slick to leg presses still for the time being.

[dapack]

05mar09
Chest
Incline Bench: 215x10, 215x10, 215x10, 215x6
Pec Deck: 80x10, 85x10, 90x10, 90x10

Delts
Dbl Press: 95x8, 100x6, 65x10, 65x10, 45x15
Side Laterals: 30x10,30x10
Rear Delts: 15x10, 15x10

Back
Pullups-Close Grip: 6, 5, 5
Pullups-SuperDuperWides : 5, 5, 4
Dbl Rows : 70x10, 70x10, 70x10
Seated Rows: 3 sets 110x10
Barbell Shrugs: 5 sets 185x10

[dapack]

06mar09
Biceps
Barbell Curls: 115x6, 125x6, 95x10, 85x10
Dbl Curls: 25x10, 25x10

Triceps
Pushdowns : 4 sets 80x10
Dips: 15, 12

Legs
Leg Press-1 Leg : 3 sets 140x10
Leg Extensions: 8 sets 100x10
Leg Curls: 8 sets 80x100

[dapack]

09mar09
Chest
Bench Press: 285x6, 235x10, 235x10, 235x6, 190x15

Back
Pullups-SuperDuperWide; 6, 5, 5
Seated Rows: 3 set 120X10
Lat Pulldowns: 160x10, 165x10, 170x10

Still have Abs, Delts, Calves to hit for the day, will do them tonight.

[dapack]

09mar09
Had to split the workout today, to busy so this is the rest for the day.
Shoulders
Barbell Press : 190x6, 200x6, 155x10, 165x10, 140x15
Barbell Shrugs: 5 sets 190x10 2sec hold at top

Also hit abs and calves today

[dapack]

10mar09
Biceps
Barbell Curls : 125x6, 95x10, 95x10, 95x10, 55,15

Tris
Close Grip Bench: 235x6, 210x10, 210x10, 210x7, 155,15

Legs
Leg Press : 360x10, 405x10, 450x10, 450x10, 450x10
Leg Extensions: 3 sets 100x10
Leg Curls ; 3 sets 90x10

[dapack]

11mar09
Easy day, just a quick abs / calves workout and some light cardio

[dapack]

12mar09
Chest
Incline Bench: 225x10, 225x10, 215x10, 215x7
Peck Deck : 90x10, 95x10, 100x10, 100x10

Back
Pullups-SuperDuperWide: 7, 4, 5
Pullups-CloseGrip: 7, 6, 5
Seated Rows: 3 sets 120x10
Lat Pulldown: 165x10, 170x10, 175x10
Barbell Shrugs: 5 sets 205x10 2sec pause at top

[RAGEN2008]

Thanks for visiting my page. You like the peckdeck machine too? I use it as my last exercise, man what a super pump finisher.

Must be tuff doing chest and back together, lot of work in one day.

[dapack]

yeah, but the split works best for me, sometimes i will split it and do am and pm. since i train a bodypart 2x a week the peck deck is a nice finisher for me on the chest without putting to much damper in my recovery.

[RAGEN2008]

I've just started doing a split/split. I did my upper back in the morning, then in the afternoon I did my dead lifts and back extensions and core work. I really like it because workouts are even shorter. I can go harder and heavy every set.

Today I did my shoulder pressing this morning and this afternoon I am going to hit traps and my rear delts mainly because of time, but if I gain good in size and strength I may try spliting up my body parts when I workout. Especially back, shoulder / trap and arms day, tricep morning and bicep afternoon.

If you like doing shrugs, I just started doing them with the cable machine. Adjust the pulley all the way to the bottom and then just do shrugs one arm at a time, since most stacks go up to 200 pounds you can hit them really nice without the dumbbells rubbing your sides. I just learned that one last workout.

[dapack]

will have to give the shrug a try, sounds interesting. i really like the am/ pm split as long as i am fresh, early in the week, later in the week if it happens it is because i was strapped for time in the am, i tried to avoid am/pm after wednesday, just get to burnt out that late in the week, plus mon/tues are my day off

[RAGEN2008]

Yea I take off Saturday and Sunday and eat lol. Set 2 more new personal bests, rear delt flys and shrug weight. Either this H-drol stuff works that fast or I was just really motivated today.

How is your diet going? I'm about to go stuff my face I'm starving after the gym.

[dapack]

12mar09

went to the gym with my son so figured might as well just get my shoulder in.

Shoulders
Barbell Press; 210x5, 200x6, 185x6, 165x6
Rear Delts: 20x10, 20x10
Side Laterals; 30x10, 35x10

[dapack]

diet is going good, got 2 more wks on this bulk cycle left, hoping to be around 220lbs when it is done and maintain or be left with around 205 to 210lbs. will start a very small cut cycle one week after the bulk, just for around 2 to 3 wks and go on another bulk cycle

[RAGEN2008]

Oh what kind of cycle are you on for bulking?

[dapack]

u know a little of this and a little of that, i probably have more test in me than my 15yr old son |:)

[RAGEN2008]

You got the good stuff you mofo man I can't wait to get on my 1st extra good supplement program lol. I gotta stick with the baby powder pills for now

Hopefully this H-DROL gives me good results now I have to make a video of me shoulder pressing six 45's and two 10's on the smith machine next week, lol put up or shut up time.

[dapack]

13mar09
Biceps
Barbell Curls: 135x4, 85x10, 95x10, 100x8
Dbl Curls: 2 sets 25x10

Tris
Pushdowns: 70x10, 80x10, 80x10, 80x10
Dips: 15, 15

Legs
One Leg Press: 140x10, 160x10, 160x10
Leg Curls: 80x10, 85x10, 6 sets 90x10
Leg Extension: 100x10, 105x10, 6 sets 110x10

[RAGEN2008]

damn arms and legs already today.......today is my arms day. How is the weight how close are you to your goal weight now?

[dapack]

work each bodypart twice wkly, the best for me. have no goal weight, just need to make sure i can come in at the top end of the weight class for my comp. in nov. doing middleweight, so 165-176lbs. figured if i can be around 195 to 200lbs and be able to hold that at around 10 to 12% bf then i will be good to go.

[dapack]

tough week this week, did not think i was going to make it through. been pushing it hard since jan 1st and all the aches and pains are really becoming bothersome. i have one more bulk week left before i do a short cut, will take a week off in between to give my body time to recoup, really like doing this every 6 to 8 weeks, though it really is not a week off per say, just reduce the workload a lot and sort of coast through the week, just enough to stimulate the muscles and give myself time to rest up before i go at it again for 6 to 8 wks

[dapack]

last week of this bulk coming up, before my weight and strength drops after this week going to try a couple of PR's. Bench 300x3, Barbell Press, delt, 225x1, Bicep Curls 135x5. groin is still hurting so still cannot squat, pisses me off, time i heal up will be squating 135lbs for reps :(

[RAGEN2008]

If you can't squat just keep trying to go up in weight on leg extensions and leg curls.

I had that hurt tricep and kept doing heavier and heavier peckdeck flys since I wasn't pressing heavy and the first time I did bench I ended up doing 3 or 4 more reps than before with the same heavy weight I was doing.

[RAGEN2008]

What did you workout today?

[dapack]

16mar09
Chest
Bench Press: 300x6(PR), 275x6, 265x6, 245x6, 205x15

Shoulders
Dbl Press: 70x10, 80x10, 80x10, 60x15, 60x15

Back
Pullups-Superduperwide: 7, 6, 5
Seated Rows: 130x10, 140x10, 150x10
Lat Pulldowns: 170x10, 180x10, 190x10, 210x6
Barbell Shrugs: 5 sets 205x10

Pretty happy to say the least about today's workout. At 38yrs of age I benched 300lbs for 6 reps. I was beginning to doubt myself if I could make this contest in Nov. but today's workout gave me hope again that I will be able to pull this off.