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Author Topic: My log till the Mr. GB  (Read 3614 times)
ParisAlexander
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« on: June 30, 2007, 12:52:15 AM »

This is the first of many installments of my first workout log. I will try to keep the workouts current as well as include my diet for the day.

Stats:
Im about 5'11-6'0 tall
Bench: 295
DL: never maxed, done 225 x around 10
Squat: never maxed, done 275 x 7

Workout:
I use a 3 on/1 off schedule that always rotates. 1st day - Legs and Abs
2nd day - Chest and back 3rd day - shoulders, biceps, and triceps

look for more tommorow, because today is my off day.
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ParisAlexander
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« Reply #1 on: June 30, 2007, 12:45:11 PM »

First workout

Today i did legs. I kinda felt a little down on energy, but i forced my way through it. I definitely lacked intensity, but let it go due to recovering from my illness.

Here is how it went:

Leg Extension: *I wanted to superset these with squats, but it was too crowded
5x 8-10 started at 70 pounds and ended at 150

Squat:
5x 10 135, 185, 205, 225, 225
*started to feel pretty horrible after my warm up set, someone suggested taking vitamin c, ill try that out soon.

Leg Press:
3x 10 180 pounds on the machine
* this was where i really started to lose energy and intensity.

Seated Calf:
3x 8 around 90-120 i think

That was about it, after all of that i felt like throwing up so i decided to call it a day as i do work in about two hours.

I realize i forgot to add my supplements, so here they are:
Met-rx Whey protein
prolab creatine
on opti men multivitamin

stay tuned for tommorow.

* as a note, i will weigh myself and take bf every other Monday, starting this week.
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Honour
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« Reply #2 on: July 01, 2007, 04:50:05 PM »

Sweet man Cool, how much do you weigh? And what are you thinking you need to get too?
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ParisAlexander
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« Reply #3 on: July 02, 2007, 12:25:03 AM »

im about 173 ish right now because of sickness. I lost around 15 pounds. so ill prob gain it back pretty quick ( i hope)  But i want to get to around 195 then start dieting for like a week lol
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ParisAlexander
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« Reply #4 on: July 02, 2007, 02:02:11 PM »

Okay... Today i did chest and back, it was a good work out.

I drank a nos pump drink so i had some extra energy as well as (duh) an amazing pump.

I started on flat bench:

135x12 185x5 225x9 (one forced) 205x10 185x10 185x6
*I felt good, defiantly getting over my sickness. My endurance is slowly building up as well as my strength.

Next incline db:
70x6 75x6 70x6 60x 6 50x10
* This felt pretty awkward as i haven't done this in quite a while, but overall i was satisfied.

Weighted Dips:
25 pounds x12 25x12 bwx10 bwx10
*Nothing special about this

Machine Flyes:
Don't remember the exact weight


NOW FOR BACK

Cable Rows:
70x12 160x12 160x12 150x11

Lat pull downs:
160x5 140x 10 (had help on every rep) 140x10 (had help again)
* I was dead by this point, I am thinking about redoing my split so i can have a little more energy.

Deadlifts:
135x10 225x2
*I basically quit here because i suck at life

That is all
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Hedgehog
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« Reply #5 on: July 02, 2007, 02:12:06 PM »

Don't start the cutting too late mang.

-Hedge
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ParisAlexander
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« Reply #6 on: July 03, 2007, 06:56:59 PM »

So i did decide to change my split. I will be doing chest and calves, back and tris, shoulders and biceps, and legs. Im Trying to do a 2 on 1 off rotation now.
Yesterday i was off so no log for the 2nd. Here is todays (the 3rd)

Started off with rotater cuff warmup (was doing shoulders and bi's)

Shoulder press
*I did around 4 sets up to 185 x5 with 2 forced reps

Shrugs ss with laterals
*did shrugs on the smith machine 135x10 225x10 295 x4
*Laterals- stayed at 25 pounds and did 3 sets of 10 each arm

Upright Rows
*started with 45x10 moved to 65x10 and finished with 85x10

Next i did biceps...

Warmed up biceps on preacher curl machine

Barbell Curl
*got real pissed cuz someone was squatting in the damn curl rack!!!!! jk
* did 45x12 65x10 75x10 45x10

Hammer Curls
*4 sets of 10 with 30. Had to get a little bit of help on the last 2 sets

Concentration Curls
* 2 sets of 35 pounds for around 8, then moved to 40 and did 2 sets of 6 focusing on the negatives



After that i stretched then left and ate. Overall it was a good workout, but i was running around all day doing errands so i was kinda tired. Even so, the workout was still good, and i will weigh myself now becaus it is monday.

Im looking at about 175.5 so i have gained around 2 pounds... but it is most likely from being rehydrated after my flu.  (on a side note, i hate being sick... i cant stand trying incredibly hard to gain alot of weight just so i can be back to normal!!!!)

that is it, tommorow is off. Thursday i have legs.
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ParisAlexander
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« Reply #7 on: July 03, 2007, 06:58:52 PM »

Don't start the cutting too late mang.

-Hedge


ya, but im trying to get back to my regular weight and THEN add more muscle in only like 4 months lol.... im all screwed up.
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Honour
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« Reply #8 on: July 04, 2007, 12:12:41 AM »

Yeah I'm a bit the same mate, in a couple of weeks I'm going to be trying to bulk and cut at the same time lol  Grin. Meh, as long as you are enjoying it and keeping motivated it's all good Smiley.
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ParisAlexander
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« Reply #9 on: July 04, 2007, 09:57:44 AM »

im off today, gonna try to eat like a horse and stay hydrated


thanks for the replies btw.
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ParisAlexander
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« Reply #10 on: July 08, 2007, 01:24:28 AM »

ok, been some delay due to work and what not. Im gonna pick up with yesterday, the 6th.

I did chest, and it was the first day i tried my new secret training

I started with the secret (which i will reveal after the mr getbig, it works,and works well)

Moved on to do Chest and Calf

Chest:
Did flat bench, incline db, weighted dips, and flyes.
*only thing special is the fact that i got 225 12 times which is a first.

calf:
Seated and donkey
*nothing special


Due to my secret, my intesity was incredibly high, and i was pushing more weight than ever (im still a loser)

Overall good day. I hope to be around 180-182 by monday, and hopefully around 192 by the first of september. Everyone has to have goals.... right?
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ParisAlexander
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« Reply #11 on: July 09, 2007, 06:40:04 PM »

Alright, so i did shoulders and biceps today... It was pretty good. I had my ipod so i was pretty pumped up.

Started with smith military press
2x90x12 135x12 185 x8 185x8
*was good, but i had a weird seat that kept falling off balance.

Laterals
25x8 30x8 35x6

Front Raises w/barbell
30x10 40x10 60x8 70x6

*That was it for shoulders, i felt a real painful burn even though i kept the volume fairly medium.

Biceps
*kept it short and sweet

Barbell Curl
40x12 50x12 70x8 80x8 70x6

Dumbell curls
30x8 30x8 35x6


and that was it. since it is monday, i will weigh myself to check progress.



...

about 177.5, but i feel strong for my low weight... either way, im gonna try to get my first picture up today! it will be neato.
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ParisAlexander
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« Reply #12 on: July 12, 2007, 10:52:03 AM »

Good Chest Day 

july 11th

Started with Barbell bench press
warmed up and did 225 x 10 then did 245 x 5

moved to incline bench
185 x 8 185 x 8

cable flyes
dont remember what weight, but i did 3 sets of 10


Did low volume because i felt sick... i guess im still not all the way over it.
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ParisAlexander
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« Reply #13 on: July 14, 2007, 09:27:08 PM »

just got off work, it is time to eat. I got a workout partner to help keep the intensity up and help so i dont have to rely on the smith machine.
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ParisAlexander
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« Reply #14 on: July 19, 2007, 10:55:07 PM »

ok, my log is going to be slowing down because of crazy business at work. Ill try to update as much as i can. I weigh about 180-181 right now and am upping my cardio to 3 30 minute sessions a week for about 3 weeks, then 5 till the show. Still trying to pack on as much muscle as possible, so im not deiting for a few more weeks.
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ParisAlexander
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« Reply #15 on: July 19, 2007, 10:58:13 PM »

From now on i will be doing 3 full body workouts a week, monday wednsday and friday. Focusing on compound lifts  (Squats, Dls, Bench, Row, Chins, Shoulder press, Curl, and i add some calf raises) I am upping the volume as i go along adding more sets each week.
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spacemunkeyz
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« Reply #16 on: July 20, 2007, 06:42:05 PM »

good luck with the 3 full body workouts

how many weeks out are you gonna start cutting Huh
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ParisAlexander
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« Reply #17 on: July 21, 2007, 12:27:52 AM »

im aiming for abou five-six because that isn't really my main concern. I am still fairly low bf so working on carrying as much muscle as i can is goal #1.
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ParisAlexander
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« Reply #18 on: July 21, 2007, 11:26:47 PM »

Okay. I just got off work so i will try to catch up on my workouts. This one is from july 18th (wed)

Bench Press
185 4 x 10
*was pretty easy, but i needed somewhere to start my weights so i can focus on beating them.

Shoulder press
95 4 x 10
*i am having some pretty bad pain in my right shoulder whenever i lift it straight up.

Barbell Row
135 4 x 10

Deadlift
185 4 x 10


pretty easy, nothing was hard. I focused on my form and keeping the negative reps slow.
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ParisAlexander
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« Reply #19 on: July 21, 2007, 11:31:38 PM »

July 20th (fri)

This was my most recent training session. As usual i started out my workout with my special training.

Now for the weights.

Bench
195 3 x 10

Shoulder Press
115 3 x 10
*still feeling the pain

Rows
155 3 x 10

Chins
bw 3 sets 7/5/6
*wow, i have never really tried to do sets of chins, and i suck because of it.

Donkey calf
3 x 10 120 with 5 second negs.


I beat all my weights but decided not to do squats and deads due to being sore.

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ParisAlexander
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« Reply #20 on: July 23, 2007, 01:35:08 PM »

Monday Monday Monday!

Did another full body workout. I didn't remember to bring anything to keep track of my weights, so ill try to go from memory.


Since it is Monday, it is time for a weigh in...

about 181.5
pretty light, gotta rethink my diet.

Anyway, now for the workout. I started with the smallest body parts and worked to the biggest.


Shoulders:
Military press
135  3 sets 10 reps focusing on form and negative
Lateral Raises
30 3 x 10 still same thing with form and negative (did this for about all of my exercises.)

Biceps:
Incline Db
30 3 x 12

Triceps:
Cable Ext
90 (the weight stack definitely doesn't have accurate weight because it felt like 50-70) 3 x 12

Chest:
Bench Press
205 1 x 10      225 1 x 10     205 1 x 10
Incline
185 2 x 10     205 1 x 8


Back:
Reverse grip pulldowns
150 3 x 12
Cable row
160 2 x 10     140 1 x 12


Calf:
Donkey
120 3 x 5 (five second+ negatives and a ten second stretch)

Quad:
Front Squat
135 1 x 12     185 2 x 12
(this is the first time i did front squats it was really foreign but i will up the weight soon.)

Overall pretty great workout.
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ParisAlexander
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« Reply #21 on: July 24, 2007, 10:31:55 PM »

Tuesday.

Did 30 minutes of cardio (interval) on the bike.

Also did weighted cable crunches and leg raises.


That is it.
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ParisAlexander
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« Reply #22 on: July 25, 2007, 10:25:04 PM »

7-25-07

Hey there folks. Did my full body workout today, here it all is. Once again i focused on negatives and good form. Not just quick explosive movement.

Military Press
115 x 10 135 x 10 115 x 10 115 x 5 (super slow)

Laterals
20 x 10 30 x 10 17.5 x 10 (with 10 second static at the end)

Incline curls
22.5 x 10 30 x 10 22.5 x 10

Cable Ext
100 x 10 x 3

Bench
205 x 10 185 x 15 (5 forced negatives) 185 x 10 (5 forced negs)

Incline Smith
185 x 10 155 x 10 155 x 10

Lat pulldown
150 x 10 130 x 10 100 x 10

Cable row
160x 10 130 x 10 100 x 10

Leg press
225 x 10 315 x 6 405 x 6

Squat
155 x 20

Donkey calf
120 x 10 x 3




So it is pretty long, but i am having great workouts along with great muscle pumps and gains. Still doing cardio 2-3x per week and am feeling good, stay tuned for fridays workout.
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