Pacman's Journal for Success!

Pacman8 · 04-10-2009, 12:10 AM

Vitals
- 5'9
- 175
- Bodyfat ~18%
- Age 18
- Experience - like 8 months

Best Lifts
- Bench 175 (RC issue)
- Squat 265
- Deads 340

Training
- Gettin' help from Jessethebody with BBing-esque workouts

Diet
- In the process of workin' it out

Supps
- I'm a Myogenix rep on BB.Com so I get them free products yo!

Goals
- Bring teh sexci back!
- Get stronger maybe?

*Lets get started, shall we?

Jessethebody · 04-10-2009, 12:18 AM

Welcome Welcome Welcome.

**projecthatch92** · 04-10-2009, 12:25 AM

Hi Hello friend. You going to try and cut? You doing cardio? What's your diet look like?

I'm from Chicago as well. Where abouts you live?

Pacman8 · 04-10-2009, 12:30 AM

Quote:

Originally Posted by projecthatch92

Hi Hello friend. You going to try and cut? You doing cardio? What's your diet look like?

I'm from Chicago as well. Where abouts you live?

Sup DUDE!?

From the Naperville/Aurora area....grew up in main city Chicago though.

I will try to cut down...for beach season

And I wanna "LOOK" like I workout

Diet......its in the works - will log.

Cardio - 3 to 4x a week.

Pacman8 · 04-10-2009, 12:31 AM

Quote:

Originally Posted by Jessethebody

Welcome Welcome Welcome.

Thanks bud!

You kinda the reason I'm here :)

Jessethebody · 04-10-2009, 12:35 AM

Yeah Bro.
We need to work on your diet a bit pst your training split and stuff too.

Pacman8 · 04-10-2009, 12:36 AM

Quote:

Originally Posted by Jessethebody

Yeah Bro.
We need to work on your diet a bit pst your training split and stuff too.

Day1-Chest,Abs
Flat bench press 4 sets 8-12reps
Incline dumbbell press 4 sets 8-12reps
Flat bench fly's 4 sets 8-12reps
Dips 2 sets failure
Rope crunches 5 sets 25reps super set with decline crunches 15reps

Day2-Legs
Squats 5 sets 8-12reps
Leg Press 4 sets 8-12reps
Leg extinsions 4 sets 10-15reps
Leg curl 5 sets 8-15reps

Day3-Back
Pull downs 4 sets 8-12reps
Sitting cable rows 4 sets 8-12reps
Barbbell rows 4 sets 8-12reps
T-bar rows 4 sets 8-12reps
Dead lifts 4 sets 6-12reps

Day4-Cardio,Abs,Calves
30 minutes cardio 8.0 incline 2.5-3.0 walk
Rope crunches 4 sets 25reps
Decline crunches 4 sets 25reps
Hanging leg raises 4 sets 12-15reps
Sitting Calve raises 5 sets 12-15reps
Standing calve raises 4 sets 8-12reps

Day5-Arms,Abs
Straight bar curls 4 sets 8-12reps
Alternating dumbbel curls 4 sets 8-12reps
Cable curls 3 sets 10-15reps
Rope pushdowns 4 sets 12-18reps
Skull crushers 4 sets 8-12reps
Dumbbell over head extensions 3 sets 10-12reps

Day6-Delts,Traps
Dumbbell Press 4 sets 8-12reps
Front raises 4 sets 8-12reps
Side laterial raises 4 sets 8-12reps
Bent over rear delt f;y's 4 set 12-14reps
Barbell shrugs 6 sets 8-15reps

Day7-Cardio,Calves
30 minutes cardio 8.0-12.0 incline 2.5-3.0 walk
Sitting calves raise 4 sets 8-15reps
standing calve raise 4 sets 8-12reps
bodyweight calve raises off a box 1 set of 100reps

Jessethebody · 04-10-2009, 12:38 AM

Guys i made this for him it's kinda basic and what not but if you have any input then please criticize,

**projecthatch92** · 04-10-2009, 12:40 AM

Looks pretty good. I think he should do deadlifts first on back day. It requires the most.

Nice AJ. My first name is Phil. I go to school up at NIU, but my hometown is Lake Zurich. I think you and I are the only ones on here from the Chicago area!

Jessethebody · 04-10-2009, 12:42 AM

I have him doing deads last because everything else it warm and it will kinda be a pre exhausted set to push the lower back to the limits.

**projecthatch92** · 04-10-2009, 01:24 AM

i hear ya, i guess it's just preference. that's why i have deads on their own day

Pacman8 · 04-10-2009, 01:26 AM

I'm just gonna do what Jesse says lol.

I've been training in a PLing type fashion for a long time...so its time to get ready for beach season....and get swole.

**projecthatch92** · 04-10-2009, 01:27 AM

PLing type fashion? i is are being confused

Pacman8 · 04-10-2009, 01:28 AM

PLing = Powerlifting.

BB.Com terms

**projecthatch92** · 04-10-2009, 01:30 AM

oh ok. i was hoping i wasn't missing anything.

Pacman8 · 04-10-2009, 01:31 AM

Its ok...I understand - you're slow

**projecthatch92** · 04-10-2009, 01:35 AM

Quote:

Originally Posted by Pacman8

Its ok...I understand - you're slow

whoa there nelly. i is not slow. maybe you need to make a dictionary for bb.com terms so we understand what you're talking about

Pacman8 · 04-10-2009, 01:39 AM

Quote:

Originally Posted by projecthatch92

whoa there nelly. i is not slow. maybe you need to make a dictionary for bb.com terms so we understand what you're talking about

You gotta get with it BRAH!

Big MuMbO jUmBo · 04-10-2009, 10:15 AM

Quote:

Originally Posted by Jessethebody

I have him doing deads last because everything else it warm and it will kinda be a pre exhausted set to push the lower back to the limits.

good idea jesse i been doin it like this lately not with deads cause not doing them right now but squats and other things and it works!!

Jessethebody · 04-10-2009, 03:09 PM

Quote:

Originally Posted by Big MuMbO jUmBo

good idea jesse i been doin it like this lately not with deads cause not doing them right now but squats and other things and it works!!

Yeah i pretty much can't do heavy back squats if they aren't last...If i do them first then i will puke...Lol.

Pacman8 · 04-10-2009, 07:55 PM

Friday April 10th, 2009 - Leg Day

Squats (strength focus)
135 x 5
185 x 3
205 x 3
185 x 6
135 x 10

Leg Extentions (slow & controlled)
4 sets of 10

Cybex Leg Press
6 Plates x 10
6 Plates x 10
4 Plates x 12
2 Plates x 30...holy hell.

DB Romanians
45's x 10
45's x 10
40's x 8
40's x 8

Thoughts
Wow, its been a while since I've done this type of training. I can tell that my cardiovascular system is giving out quicker. Along with what Jesse gave me, I threw in some more intensity boosting techniques (mainly dropsets).

I had to sub a couple exercises from the original plan...because the machine quality at my gym is not great.

As you guys can probably tell.....I'm not very strong. But I'm going to trust Jesse with what he told me (paraphrased) - "Weight is relative - the feel of the muscle is whats important."

Will post up some starting pics + diet info - later on!

Hope everyone is having a GOOD FRIDAY....get it?

5Six · 04-10-2009, 09:09 PM

I'm here, creeping on you. I hope you're the same PacMan I'm thinking of :(

Jessethebody · 04-10-2009, 09:13 PM

Looks good Bro. Went a little low in reps with the squats but it's all good. You didn't really do anything we talked about are you starting the new program on a fresh week or what?

Pacman8 · 04-10-2009, 09:34 PM

Quote:

Originally Posted by 5Six

I'm here, creeping on you. I hope you're the same PacMan I'm thinking of :(

Oh noez.....he's here.

Pacman8 · 04-10-2009, 09:35 PM

Quote:

Originally Posted by Jessethebody

Looks good Bro. Went a little low in reps with the squats but it's all good. You didn't really do anything we talked about are you starting the new program on a fresh week or what?

HUH?

Jessethebody · 04-10-2009, 09:37 PM

Quote:

Originally Posted by Pacman8

[center]Friday April 10th, 2009 - Leg Day

Squats (strength focus)
135 x 5
185 x 3
205 x 3
185 x 6
135 x 10

Leg Extentions (slow & controlled)
4 sets of 10

Cybex Leg Press
6 Plates x 10
6 Plates x 10
4 Plates x 12
2 Plates x 30...holy hell.

DB Romanians
45's x 10
45's x 10
40's x 8
40's x 8

This isn't the routine i gave you....So i was curious if you are just going to finish what you have been doing and start the new program (What We talked about) on a new week.