A Skinny person's bulk journey

Dedicated2Grow · 09-21-2009, 12:46 AM

Hi this is going to be my log while bulk .Here's my stats
Age:15
Weight:121.5( started at 117 a month ago)
My routine thanks to everyone who helped me with it.

Monday Back and Bis
deadlifts 4x8
conpound rows ,2x5 4x10 ,
one arm rows- 4x10, ,
lat pulldowns- 4 x10
Barbell curls - 4x till failure 15 and 17( usually 6-8 reps each)
Hammer curls - 3x8
wrist curls 4x10,

Tuseday:Shoulders & Traps:
Front Delts;
Shoulder press DB
Front raises
Side Delts;
DB Side Raises ( Seated or standing)
Rear Delts;
Reverse DB Flys
Reverse cable cross overs
Traps;
BB Upright Rows
Shrugs ( DB and/or BB )

Thur- Legs
squats 4x10
Hip Abuction, 4x8,
Leg Curls: 4 x10,
Leg Extensions: 2x 5 ,warm up 4x10
Full Squats( way below parrallel)4x8
leg press 2x5 130 2x10 2x10(with more weight), x15
Stiff leg deadlifts 4x10

Friday -Chest and Tris
shoulder shrugs-4 x 10
Shoulders Press: 4x8
Dumbbell Bench Press:, 4x10
Incline Dumbbell Press: 3x8
Pec-Dec Flyes: 4 x failure
Vertical Chest- 2x5 warmup, 4x8 5
Triceps Pushdowns: 2 x5 warmup 3x8, ,72,76 ,84,
Skullcrushers 4x8

Mon, Wed,Fri- ABS
Right now for a Diet I am just gonna eat lots of clean foods with lots of proteins , carbs, etc.I always been super skinny , so I don't think I should have a strict diet just yet.Just eat lots more.

Thouser88 · 09-21-2009, 01:18 AM

You should get some pics up bro. Also, post up a diet plan just to give an idea. I know you said lots of clean foods with protein, carbs, etc. But what exactly will you be eating.

Dedicated2Grow · 09-22-2009, 12:19 AM

Quote:

Originally Posted by Thouser88

You should get some pics up bro. Also, post up a diet plan just to give an idea. I know you said lots of clean foods with protein, carbs, etc. But what exactly will you be eating.

Right when i was about to take the pics BAM BLACKOUT and so i headed to the gym since it was right about the time i usually go.
I did Back and Bis
deadlifts 4x8 -20,25,25,30(each side)
conpound rows ,2x5 65, 4x10 ,75,85,85,90
one arm rows- 4x10, ,,25,25,25,25 found out I been doing these wrong thank goodness this guy helped me out.
lat pulldowns- 4 x10 , 60,60,70,70
Barbell curls - 4x10, 12( the 15's are missing :( and no 17s)20x5
wrist curls 4x10,25,25,35,35,
Today the GYM WAS PACKED with all different types of people including the lovely beach lifters.

As for my diet plan , its not started yet , as I have no money what so ever.I just eat as best as I can, till I save up.

Dedicated2Grow · 09-22-2009, 11:05 PM

Here's what I did today.
Tuseday:Shoulders & Traps:

Shoulder press DB
30x 10 reps
35 10 reps
35x10 reps
35 10 reps
Front raises
8 x 8 reps
8 x 8 reps
8 x 8 reps
10x 8 reps
DB Side Raises ( Seated or standing)
4x10 5
Reverse DB Flys
8 x 8 reps
8 x 8 reps
8 x 8 reps
10 x 10 reps
Reverse cable cross overs(Love this excersie)
30x10 reps
30x10 reps
30x10 reps
40x10 reps
BB Upright Rows
4x8 20
Shrugs
20x10 reps
25x10 reps
30x10 reps
35x10 reps
I was a little shaky with some excercises but most of these are brand new to me.Lot's jacked dudes at my gym, one bodybuilder who really inspired me.Over all I think I had a good workout.

Slowly transitioning to a diet plan .I am working on saving money so I can have all the proper foods which I can prepare , etc etc. ON MY OWN
Also for lunch(high school cafeteira not really healthy) what do you guys think I should eat?The healthiest thing they have is a chicken salad wrap and for drinks MILKS OF ALL FLAVORS and soda's of all flavors.

And I know I won't be able to get all I need just on foods, so what's your recomendations for weight gainer (shakes) ,I am also almost out of protein powder any sugesations on that too?
Thanks

n88tr · 09-23-2009, 01:47 PM

Isn't there a grocery store around there? Get some tuna, sliced meat, milk and there you go. Make up a sandwich with spinach, chicken meat and whole grains. If people stare at you eating 3 cans of tuna, eat outside on a bench or something, get a tan while you're at it, lol.

120 lbs. Goddamn. Sorry but seriously people that come in like this, there seems to more and more to these boards. BULK UP. EAT EAT EAT.

Get your diet down tight, eating big and clean and then we'll talk again, lol.

Dedicated2Grow · 09-23-2009, 10:41 PM

Quote:

Originally Posted by n88tr

Isn't there a grocery store around there? Get some tuna, sliced meat, milk and there you go. Make up a sandwich with spinach, chicken meat and whole grains. If people stare at you eating 3 cans of tuna, eat outside on a bench or something, get a tan while you're at it, lol.

120 lbs. Goddamn. Sorry but seriously people that come in like this, there seems to more and more to these boards. BULK UP. EAT EAT EAT.

Get your diet down tight, eating big and clean and then we'll talk again, lol.

Lmao outside bench!I wish my cafeteria is this big room with tables and the kitchen and the snack bar.

I think I am gonna have for a lunch this grilled chicken salad with MILK.

Dedicated2Grow · 09-26-2009, 02:57 AM

Ok so Sorry I am late with this but here it is.
Thursday -Legs
Squats(I wish i knew how much the bar weighs but each one is different grrrr)
40x 10 reps
40x 10 reps
40x 10 reps
45x 10 reps
Hip Abuction, 4x8,
1540x 10 reps
145x 10 reps
150x 10 reps
155x 10 reps
Leg Curls: 4 x10,
2x5 70
90x 10 reps
100x 10 reps
115x10 reps
125x 10 reps
130x 10 reps
135 x7

Leg Extensions: 2x 5 ,warm up 4x10
90x8
110x 10 reps
120x 10 reps
130x 10 reps
140x 10 reps
Squat 25x15
leg press
2x5 130
170 x 170 reps
190x 10 reps
190x 10 reps
190x 10 reps
210x 10 reps
Stiff leg deadlifts 3x6 bar,10;bs 2 sets
(Real light on some stuff , was starting to feel sick :()

Friday -Chest and Tris
Dumbbell Bench Press
15x 10 reps
15x 10 reps
20x 8 reps
15x 8 reps
Incline Dumbbell Press
15x 8 reps
15x 8 reps
15x 8 reps
Pec-Dec Flyes
17(kgs?)x 8 reps
21x 8 reps
21x 8 reps
21x 8 reps
Vertical Chest-
2x5 45
53x 10 reps
57x 10 reps
60x 10 reps
63x 10 reps
Triceps Pushdowns:
2 x5 60
73x 10 reps
77x 10 reps
80x 10 reps
83x 10 reps
,

Went a little light because I wasn't 100 percent.(I am fine now).I saw the same kid again who only does arms , chest and backs and let me tell you his legs ARE SCRAWNY , I thought mine were superbad but seeing him makes me super happy that I know to train the whole body.I wanna ask him why doesn't so badly?Is is rude to ask?.
Diet was good thursday.Friday not so much. Still working on a solid diet plan that works for me.So far I have a idea what I am going to do.I wanna learn and research instead of just following a diet plan I was given.

and OH NO!iI ran out protein powder!Any suggestions?

PICS ARE COMING SOON( I have nothing to show honestly.............)

Turns out I am not straight ecto more ecto/meso because I been eating right for the best I can since mid august and I have gained about 7 lbs

n88tr · 09-27-2009, 10:38 PM

Def order protein powder online. Orbit Nutrition is the place to go. In a lot of member's signatures are coupon codes or you can always talk to Allstar, I think he's an Orbit rep. Anything with "whey isolate" and you should be good, the more product you can get the better.

Even if you don't think you have much to show, pics are always good to see.

Dedicated2Grow · 09-30-2009, 12:48 AM

Monday - Back and Bis
deadlifts 4x8 -20,25,25,30(each side)
conpound rows ,2x5 65, 4x10 ,75,85,90,90
one arm rows- 4x10, ,,25,25,25,30
lat pulldowns- 4 x10 , ,60,70,70,70
Barbell curls - 4x10, 15(
Preacher curls
2x35 x5 reps
40 x10 reps
40 x10 reps
45 x 10 reps
45 x 10 reps
wrist curls 4x10,,25,30,35,35

Tuseday:Shoulders & Traps:

Shoulder press DB35x 10 reps
35 10 reps
35x10 reps
35 10 reps
Front raises
8 x 8 reps
8 x 8 reps
10 x 8 reps
10x 8 reps
DB Side Raises ( Seated or standing)
8 x 8 reps
8 x 8 reps
10 x 8 reps
10 x 8 reps
Reverse DB Flys
3 sets of 10 x 8 reps
Shrugs

25x10 reps
30x10 reps
35x10 reps
4010 reps

Any advice and critique is welcome.

Does anyone know a good site that can help me count my calories?Also a home recipe for TUNA?I think I am doing better with my diet , almost ready to go STRICT.
About the pics: CAMERA'S BROKEN :( gonna try to steal(Borrow) someone else's camera

n88tr · 09-30-2009, 06:13 PM

I like calorieking.com

or just google "calorie counter."

Dedicated2Grow · 10-03-2009, 01:42 AM

Thursday -Legs
Squats
40x 10 reps
40x 10 reps
45x 10 reps
45x 10 reps
Hip Abuction, 4x8,
145x 10 reps
150x 10 reps
155x 10 reps
160x 10 reps
Leg Curls: 4 x10,
90x 5 reps
110x10 reps
120x 10 reps
130x 10 reps
140 x10

Leg Extensions: 2x 5 ,warm up 4x10
90x8
115x 10 reps
125x 10 reps
135x 10 reps
145x 10 reps
Squat 25x15
leg press
2x5 130
170 x8reps
190x 10 reps
190x 10 reps
210x 10 reps
210x 10 reps

Friday -Chest and Tris
Dumbbell Bench Press
15x 10 reps
15x 10 reps
20x 8 reps
20x 8 reps
Incline Dumbbell Press
15x 8 reps
15x 8 reps
15x 8 reps
Pec-Dec Flyes
21x 8 reps
21x 8 reps
21x 8 reps
21x 8 reps
Vertical Chest-
2x5 50
55x 10 reps
60x 10 reps
63x 10 reps
68x 10 reps
Triceps Pushdowns:
2 x5 60
75x 10 reps
80x 10 reps
83x 10 reps
85x 10 reps

Legs were good , but chest FELT AWESOME.I

Anyways I was about to start my diet plan but that morning before school my mother yelled at me saying eating that many eggs will make me sick.( It was 4 I was gonna make).Then today My sister was talking about her diet to lose weight then I mention I need to go on a diet.then blah blah I say"there diets to gain weight too"blah blah, I got mad so changed the topic.
Now I have to convince them to buy me some on whey and opti-men. HELP!!!!!!!1ANY ADVICE on how to convince them?

I know I can be doing so much better If I got my diet in check..

oh and trust me I am looking for a job.

thanks in advance

n88tr · 10-04-2009, 12:14 PM

Tell em whey is just like eggs or steak but condensed down to just the protein and it's ton's cheaper than getting 2 dozen eggs and 5 lbs of meat every week. Mention price a lot.

Opti-men, is that a vitamin? Dozens of reasons a growing teen needs vitamins, but mostly just the multi-vitamin. Anything is good for a multivitamin just be sure to look at the daily values and be wary of any strange numbers like that gives you 5000% of any vitamin or something strange like that.

Thouser88 · 10-04-2009, 11:42 PM

You could always get a job lol

Dedicated2Grow · 10-08-2009, 07:06 PM

here's what i did

Monday - Back and Bis
deadlifts 4x8 -25,25,30,30(each side)
conpound rows ,2x5 65, 4x10 ,75,85,90,95
one arm rows- 4x10, ,,25,25,30,30
lat pulldowns- 4 x10 , ,70,70,70,70
Barbell curls - 2x8 20lbs 2x10 15
Preacher curls
2x35 x5 reps
40 x10 reps
45 x10 reps
45 x 10 reps
45 x 10 reps
wrist curls 4x10,,,30,35,35,35

Tuseday:Shoulders & Traps:

Shoulder press DB35x 10 reps
35 10 reps
35x10 reps
35 10 reps
Front raises
8 x 8 reps
10 x 8 reps
10 x 8 reps
10x 8 reps
DB Side Raises ( Seated or standing)
8 x 8 reps
10x 8 reps
10 x 8 reps
10 x 8 reps
Reverse DB Flys
3 sets of 10 x 8 reps
Shrugs

x10 reps
30x10 reps
35x10 reps
35x10 reps
35x10 reps
( will update with exact thing asap, just rough about to go hit some legs PEACE)
Also my mother thinks the "powder " is going to kill me.
ugh

n88tr · 10-11-2009, 12:48 PM

I'd drop the lat pulldowns if you're deading and rowing, those two are pretty much all you need for the back to just put on mass. I'd alternate every week between the rows: 1 week dumbbells, 1 week barbell.

Dunno why you're shrugging with so many reps. I found, back when I did shrug, that my traps grew a lot more with more plates and less reps. Put the barbell in the squat rack at like hip height, put on the plates and shrug from there, if you need to drop the bar it will fall on the support bars, no big deal.

If you can do half a dozen sets with 10 reps try to slap on a few more plates and with good form, don't roll your shoulders forward, only up and down, go as heavy as you possibly can for 3-4 reps for 4-5 sets.

Dedicated2Grow · 10-19-2009, 01:00 AM

here are last weeks workouts
Monday - Back and Bis
deadlifts 4x8 -25,30,35,40(need to work on form badly)
conpound rows ,2x5 65, 4x10 ,80,85,90,95
one arm rows- 4x10, ,,25,30,30,30
Barbell curls - 2x8 20lbs 2x10 15
Preacher curls
2x35 x5 reps
45 x10 reps
45 x10 reps
45 x 10 reps
45 x 10 reps
wrist curls 4x10,,,30,35,35,40

Tuseday:Shoulders & Traps:

Shoulder press DB35x 10 reps
40 10 reps
40x10 reps
40 10 reps
Front raises
8 x 8 reps
10 x 8 reps
10 x 8 reps
10x 8 reps
DB Side Raises ( Seated or standing)
8 x 8 reps
10x 8 reps
10 x 8 reps
10 x 8 reps
Reverse DB Flys
3 sets of 10 x 8 reps
Shrugs

x10 reps
30x10 reps
35x10 reps
40x10 reps
45x10 reps
50x7

Thursday -Legs
Squats
45x 10 reps
45x 10 reps
50x 10 reps
50x 10 reps

Leg Curls: 4 x10,
90x 5 reps
110x10 reps
125x 10 reps
135x 10 reps
145 x10
Leg Extensions: 2x 5 ,warm up 4x10
90x8
125x 10 reps
130x 10 reps
135x 10 reps
145x 10 reps
Atg squats
leg press
2x5 130
170 x8reps
4x190x 10
SLD
barx8
5bsx6
10x5
all were good legs were wicked fun and easy to do, I am totallly upping the poundage a little more than normal.

Sorry I took so long I was away all weekend ,I went to Minneappolis for vacation.Had a great time, ate lots of bad foods though :(

Dedicated2Grow · 11-01-2009, 03:06 AM

Sorry about not posting,I been way busy.Plus grades close this friday so it's crunch time .
Here are last Thur and Fri workouts
Squats
50x 10 reps
50x 10 reps
55x 8 reps
55x 3 reps

Leg Curls: 4 x10,
120x10 reps
130x 10 reps
130x 10 reps
140 x10

Leg Extensions: 2x 5 ,warm up 4x10

125x 10 reps
130x 10 reps
135x 10 reps
145x 10 reps
Squat 25x15
leg press

Friday -Chest and Tris
Dumbbell Bench Press
20x 10 reps
20x 10 reps
20x 10 reps
20x 10 reps
Incline Dumbbell Press
15x 8 reps
15x 8 reps
20x 8 reps
Pec-Dec Flyes
..............
Vertical Chest-
2x5 50
60x 10 reps
65x 10 reps
68x 10 reps
73x 10 reps
Triceps Pushdowns:
2 x5 60
75x 10 reps
80x 10 reps
85x 10 reps
85x 10 reps

I was really bad last week .This week I am gonna make up for it BIG TIME.

Ah Halloween went ..................interesting

Dedicated2Grow · 11-05-2009, 12:20 AM

Today was a good day:)
Monday - Back and Bis
deadlifts 4x8 -20,25,25,30(each side)
25x10 reps
35x8
40 x6 reps
42 x4 reps
conpound rows ,2x5 60, 4x10 ,85,90,95,100
one arm rows- 4x10, ,,25,25,30,30
Barbell curls
20 x 8 reps
15 x 10 reps
15 x 10 reps
15 x 10 reps
Preacher curls
2x35 x5 reps
40 x10 reps
45 x10 reps
50 x 10 reps
50 x 10 reps
I need to work on my deadlift form badly.I did some wrist curls but I dont remember what exactly I did.Also a Ace'd my chem test and got a 100 on my lab report woot WOOt!Oh I still wish I could get some protein powder as I am still looking for a job

Dedicated2Grow · 11-13-2009, 01:02 AM

UPDATE!I did workout last week legs on thurs and chest n tris on friday both WERE GREAT .Monday was not my day Tuesday I did back and bis ,one of my best I felt amazing.Wed-I did shoulders and they are still store.
Here's what I did on Tuesday.
Monday - Back and Bis
I had no time for deadlifts..........

conpound rows ,2x5 65, 4x10 ,90,95,100,100
one arm rows- 4x10, ,,25,30,30,25-I was told mid set I was doing form wrong by some guy.It irritated me a little because this would be the third time I;v switched up my form .It was in the middle of set but I didn't lose focus.I did take what he said into consideration and did change it up a little.

Barbell curls
20x8 reps
20 x8 reps
20 x 8 reps
20 x 10 reps-ahhh these burned
Preacher curls
2x35 x5 reps
40 x10 reps
45 x10 reps
50x 10 reps
50 x 10 reps
wrist curls x?

Tuseday:Shoulders & Traps:

Shoulder press DB
30x 10 reps
35 10 reps
40x10 reps
45 10 reps
Front raises
10x 8 reps
10 x 8 reps
10 x 8 reps
10x 8 reps
DB Side Raises ( Seated or standing)
10 x 8 reps
10x 8 reps
10 x 8 reps
10 x 8 reps

Shoulder Shrugs

30x10 reps
35x10 reps
40x10 reps
40x10 reps
the 45 and 50 were occupied for what seems like forever

today rest tomorrow HITTING THOSE LEGS.
I think it is time for some pics.......need to do that asap.

Dedicated2Grow · 11-25-2009, 12:22 AM

Sorry for long absense I did workout lastweek workouts were all CRAZY especially legs, which did not help me at all next day.I am suprised I didn't fall over.I been feeling pretty lousy this week and been coughing like crazy.Plus I might be going on vacation later on this week, so I didn't workout this week.Just been eating like crazy.
Next week is new beginning gonna train harder n longer.I have seen some nice gains but nothing spectacular.I think I am getting a new mindstate, all these training videos have inspired me.

**HawaiianPride.** · 11-25-2009, 03:11 AM

Quote:

Originally Posted by n88tr

I'd drop the lat pulldowns if you're deading and rowing, those two are pretty much all you need for the back to just put on mass. I'd alternate every week between the rows: 1 week dumbbells, 1 week barbell.

Dunno why you're shrugging with so many reps. I found, back when I did shrug, that my traps grew a lot more with more plates and less reps. Put the barbell in the squat rack at like hip height, put on the plates and shrug from there, if you need to drop the bar it will fall on the support bars, no big deal.

If you can do half a dozen sets with 10 reps try to slap on a few more plates and with good form, don't roll your shoulders forward, only up and down, go as heavy as you possibly can for 3-4 reps for 4-5 sets.

I beg to differ. Yes deads and rows are for thickness, but you cannot neglect WG pulldowns or WG pullups for width. It would be unproportionate to have a thick back with no width to it.

Dedicated2Grow · 12-05-2009, 03:41 AM

Monday - Back and Bis

coMpound rows ,2x5 65, 4x10 ,,85,90,95,100
one arm rows- 4x10, ,30,30,30,30
lat pulldowns- 4 x10 , ,60,60,70,80
Barbell curls - 4x10, 20
Preacher curls
2x35 x5 reps
45 x10 reps
50 x10 reps
55 x 10 reps
55 x 10 reps

Tuseday:Shoulders & Traps:
Shoulder press DB35x 10 reps
35 10 reps
40x10 reps
45 10 reps
Front raises
10 x 8 reps
12 x 8 reps
12 x 8 reps
12x 8 reps
DB Side Raises ( Seated or standing)
10x 8 reps
12x 8 reps
12 x 8 reps
12 x 8 reps
Shrugs
35x10 reps
40x10 reps
45x10 reps
45x10 reps

Thursday -Legs
Squats
50x 10 reps
55x 10 reps
60x 10 reps
65x 10 reps
Leg Curls:
140x10 reps
145x 10 reps
145x 10 reps
150 x10
Leg Extensions:
150x 10 reps
155x 10 reps
160x 10 reps
165x 10 reps
leg press-?????(don't remember

)
Lunges
20x20
20x20
25x20

Friday -Chest and Tris
Dumbbell Bench Press
25x 10 reps
25x 10 reps
25x 10 reps
25x 10 reps(should have done more)
Incline Dumbbell Press
15x 8 reps
20x 8 reps
20x 10reps
20x10 reps
Pec-Dec Flyes
x10 reps..........-17kg 21k ,25 kg x2 sets
Vertical Chest-
2x5 50
75x 10 reps
80x 10 reps
85x 10 reps
90x 10 reps
Triceps Pushdowns:
2 x5 60
75x 10 reps
80x 10 reps
85x 10 reps
85x 10 reps

Dedicated2Grow · 12-20-2009, 03:19 AM

Monday - Back and Bis 12/14/09

coMpound rows ,2x5 65, 4x10 ,,90,95,100,100
one arm rows- 4x10, ,30,30,35,35 PB!!!
lat pulldowns- 4 x10 , ,70,80,80,80PB!!!
Barbell curls - 4x10, 20
Preacher curls
2x35 x5 reps
45 x10 reps
55 x10 reps
60 x 10 repsPB!!!
60 x 10 repsPB!!!

Tuseday:Shoulders & Traps:12/15/09
Shoulder press DB35x 10 reps
40 10 reps
45x10 reps
5010 reps
Front raises
12 x 8 reps
12 x 8 reps
12 x 8 reps
12x 8 reps
DB Side Raises ( Seated or standing)
12x 8 reps
12x 8 reps
12 x 8 reps
12 x 8 reps
Shrugs
35x10 reps
45x10 reps
45x10 reps
45x10 reps

Thursday -Legs 12/17/09
Squats(each side)
55x 10 reps
60x 10 reps
65x 10 reps
70x 4 repsPB!!!
Leg Curls:
140x10 reps
145x 10 reps
150x 10 reps
155 x10PB!!!
Leg Extensions:
155x 10 reps
160x 10 reps
165x 10 reps
170x 10 repsPB!!!
leg press-?????(don't remember )
Lunges
25x20 paces
25x20
30x20

Dedicated2Grow · 01-03-2010, 01:05 AM

I did a little re-evaluating over the holidays.Oh i did workout but nothing major.I have made gains but nothing great even though I gained 60lbs in my squat since October.I think it's time for a change.My new year's resolution is to be totally focused on training, that includes a strict diet .Also in school.

My new goal is by june is to weigh 165 and 185 by the end of the year.I know I can do it, I just gotta train hard and stay focused.

Dedicated2Grow · 01-11-2010, 11:32 PM

Monday - Back and Bis 1/4/10
coMpound rows ,2x5 65, 4x10 ,95,100,100,105
one arm rows- 4x10, ,35,35,35,35
lat pulldowns- 4 x10 , ,70,80,80,80,90x5
Barbell curls
25 x8 reps PB!!!
20 x10 reps
20 x 10 reps
20 x 10!
Hammer Curls
15x8
20x8
20x8
Preacher curls
2x35 x5 reps
45 x10 reps
60 x10 reps
60 x 10 reps
65 x 10!
Wrist Curls(Sitting)
4 sets of 15

Thursday -Legs 1/7/10
Squats(each side)
60x 10 reps
65x 10 reps
65x 10 reps
70x5 repsPB!!!
Leg Curls:
145x10 reps
150x 10 reps
155x 10 reps
155 x10
Leg Extensions:
160x 10 reps
165x 10 reps
170x 10 reps
170x 10 reps!
Leg Press
Walking Lungers(across the room and back)
25
25
25
30

Friday -Chest and Tris
Dumbbell Bench Press
25x 10 reps
25x 10 reps
25x 10 reps
25x 10 reps(easily could have used 30s )
Incline Dumbbell Press
15x 8 reps
20x 8 reps
20x 10reps
20x10 reps
Pec-Dec Flyes
x10 reps..........21k ,25 kg x3 sets
Vertical Chest-
2x5 50
80x 10 reps
85x 10 reps
90x 10 reps
95x 10 reps
Triceps Pushdowns:
2 x5 60
75x 10 reps
85x 10 reps
85x 10 reps
90x 10 reps

Dedicated2Grow · 01-17-2010, 12:47 AM

Monday - Back and Bis 1/11/10
coMpound rows ,2x5 65, 4x10 ,95,100,105,110
one arm rows- 4x10, ,35,35,35,40
lat pulldowns- 4 x10 , ,70,80,80,90,90
Barbell curls(changed form on this)
25 x8 reps PB!!!
20 x10 reps
20 x 10 reps
20 x 10!
Hammer Curls
15x8
20x8
20x8
Preacher curls
2x35 x5 reps
45 x10 reps
60 x10 reps
60 x 10 reps
65 x 10!
Wrist Curls(Sitting)
4 sets of at 20 reps

Shoulders 1/12/10
Shoulder press DB35x 10 reps
40 10 reps
45x10 reps
5010 reps
Front raises
12 x 8 reps
12 x 8 reps
12 x 8 reps
15x 8 reps PB!!
DB Side Raises ( Seated or standing)
12x 8 reps
12x 8 reps
12 x 8 reps
12 x 8 reps
Shrugs( went lower and it felt awesome)
30x10 reps
35x10 reps
35x10 reps
35x10 reps

Thursday -Legs 1/14/10
Squats(each side)
60x 10 reps
65x 10 reps
70x 10 reps
75x5 PB!!!
Leg Curls:
145x10 reps
150x 10 reps
155x 10 reps
160 x10pb
Leg Extensions:
160x 10 reps
165x 10 reps
170x 10 reps
175x 10 reps!
Leg Presspb
Walking Lungers(across the room and back)
25
25
25
25

My legs are still sore!!

Dedicated2Grow · 01-18-2010, 02:47 AM

interested on someones opinion on my progress?

Dedicated2Grow · 02-06-2010, 06:44 PM

I did train the week of 1/18/10 but these past 2 weeks has been hectic pluss being off and on sick is not fun at all.I finally got some protein powder, A FREE 6.6 TUB OF ULTRA WHEY PRO TO BE EXACT.
I will resume regular training tomorrow.

Dedicated2Grow · 03-04-2010, 11:57 PM

going to take pics 2mrw for sure
Today- kept it light
Dumbbell Bench Press
25x 10 reps
25x 10 reps
25x 8 reps
30x 8 reps
Incline Dumbbell Press
20x 5 reps
20x 5 reps
20x 5 reps
Pec-Dec Flyes
17(kgs?)x 8 reps
21x 8 reps
21x 8 reps
21x 8 reps
Vertical Chest-
2x5 45
70x 10 reps
75x 10 reps
80x 10 reps
5x 10 reps
Triceps Pushdowns:
......

**HawaiianPride.** · 03-05-2010, 12:03 AM

hey bud glad to see your pumping iron again. looking forward to those pics