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ParisAlexander
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« on: June 30, 2007, 12:52:15 AM » |
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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 » |
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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 » |
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Sweet man  , 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 » |
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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 » |
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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 » |
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Don't start the cutting too late mang.
-Hedge
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As empty as paradise
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ParisAlexander
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« Reply #6 on: July 03, 2007, 06:56:59 PM » |
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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 » |
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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 » |
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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  . Meh, as long as you are enjoying it and keeping motivated it's all good  . |
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ParisAlexander
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« Reply #9 on: July 04, 2007, 09:57:44 AM » |
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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 » |
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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 » |
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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 » |
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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 » |
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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 » |
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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 » |
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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
Getbig II
Posts: 60
Getbig!
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« Reply #16 on: July 20, 2007, 06:42:05 PM » |
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good luck with the 3 full body workouts how many weeks out are you gonna start cutting  |
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ParisAlexander
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« Reply #17 on: July 21, 2007, 12:27:52 AM » |
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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 » |
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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 » |
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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 » |
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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 » |
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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 » |
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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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