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Author Topic: Zach's "Open Challenge" Blood & Guts Journal  (Read 2346 times)
Zach Trowbridge
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Posts: 1732



« on: November 05, 2007, 01:14:07 PM »

From this thread: http://www.getbig.com/boards/index.php?topic=170135.0

Training Split:
Day 1: Delts/Traps/Triceps/Abs
Day 2: Back/Rear Delts
Day 3: Chest/Biceps/Abs
Day 4: Quads/Hamstrings/Calves

Sunday: off
Monday: on
Tuesday: on
Wednesday: off
Thursday: on
Friday: off
Saturday: on

Delts/Traps
Barbell Press 1x15*, 1x12*, 1x8-12
Seated Lateral Raise 1x12*, 1x8-10
1-Arm Cable Lateral 1x20*, 1x8-10
Dumbbell Shrug 1x12*, 1x10-12
Triceps
Cable Pushdown 1x15*, 1x12*, 1x8-12
Lying EZ-Bar Extension 1x15*, 1x8-10
1-Arm Reverse Pressdown - 1x10-12
Abs
Crunch 3x20-25
Reverse Crunch 3x10-15

Back/Rear Delts
Reverse Grip Pulldown 1x15*, 1x12*, 1x8-12
Or
Dumbbell Pullover 1x15*, 1x12*, 1x8-10
Barbell Row 1x12*, 1x8-10
Hammer-Strength Row 1x8-10
Overhand Seated Cable Row 1x8-10
Reverse Pec Deck 1x8-10
Bent Dumbbell Raise 1x8-10
Hyperextension 1x8-10
Deadlift 1x8*, 1x8

Chest
Incline Barbell Press 1x12*, 1x10*, 1x8*, 1x8
Seated Hammer Strength Flat Press 1x10*, 1x6-8
Incline Dumbbell Flye 1x10*, 1x8
Cable Crossover 1x10-12
Biceps
Incline Dumbbell Curl 1x10*, 1x6-8
EZ-Curl Barbell Curl 1x10*, 1x6-8
1-Arm Machine Preacher Curl 1x6-8
Abs
Crunch 3x20-25
Reverse Crunch 3x10-15

Quads
Leg Extension 1x15*, 1x12*, 1x10-12
Leg Press 1x12*, 1x10-12
Hack Squat 1x12*, 1x10-12
Hamstrings
Lying Leg Curl 1x10-12*, 1x8-10
Stiff-Leg Deadlift 1x8-10
Single-Leg Lying Leg Curl 1x8-10
Calves
Standing Calf Raise 1x10-12*, 1x10-12
Seated Calf Raise 1x10-12

Starting measurements:
Height: 5'8"
Weight: 169 lbs
BF %: 10.5% (using 4-site skinfold)

Pics attached below.  I must seriously be high for posting these - very embarrassing for me.

First week: 10/28 - 11/03

10/29
Delts/Traps
Barbell Press 45x15*, 75x12*, 105x10
Seated Lateral Raise 15x12*, 25x10
1-Arm Cable Lateral 2.5x15*, 7.5x10
Dumbbell Shrug 50x12*, 70x12
Triceps
Cable Pushdown 60x15*, 80x12*, 110x12
Lying EZ-Bar Extension 70x15*, 90x9
1-Arm Reverse Pressdown - 20x8
Abs
Crunch 25, 22, 15
Reverse Crunch 15, 15, 15

10/30
Back/Rear Delts
Reverse Grip Pulldown 75x15*, 105x12*, 135x12
Barbell Row 115x12*, 165x9
Hammer-Strength Row 60x10
Overhand Seated Cable Row 90x10
Reverse Pec Deck 120x10
Bent Dumbbell Raise 25x10
Hyperextension 20x10
Deadlift 185x8*, 225x8

11/1
Chest
Incline Barbell Press 65x12*, 95x10*, 120x8*, 140x9
Seated Hammer Strength Flat Press 55x10*, 80x8
Incline Dumbbell Flye 30x10*, 45x8
Cable Crossover 25x10
Biceps
Incline Dumbbell Curl 20x10*, 30x8
EZ-Curl Barbell Curl 50x10*, 75x9
1-Arm Preacher Curl 25x10
Abs
Crunch 25, 25, 20
Reverse Crunch 15, 15, 15

11/3
Quads
Leg Extension 60x15*, 100x12*, 140x12
Leg Press 230x12*, 345x12
Hack Squat 140x12*, 200x11
Hamstrings
Lying Leg Curl 80x12*, 105x8
Stiff-Leg Deadlift 185x10
Single-Leg Lying Leg Curl 40x10
Calves
Standing Calf Raise 175x12*, 235x12
Seated Calf Raise 70x10


* front.JPG (10.81 KB, 175x231 - viewed 347 times.)

* back.JPG (12.62 KB, 293x231 - viewed 371 times.)
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Get Rowdy
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« Reply #1 on: November 10, 2007, 03:59:22 AM »

Good work man.  Should be interesting to see how this goes for you.  Smiley
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Zach Trowbridge
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Posts: 1732



« Reply #2 on: November 10, 2007, 12:35:03 PM »

Second week: 11/04-11/10

11/05
Delts/Traps
Barbell Press 45x15*, 75x12*, 105x12
Seated Lateral Raise 20x12*, 30x8
1-Arm Cable Lateral 5x15, 10x10
Dumbbell Shrug 50x12*, 75x10
Triceps
Cable Pushdown 70x15*, 90x12*, 120x12
Lying EZ-Bar Extension 70x15*, 90x10
1-Arm Reverse Pressdown - 20x12
Abs
Crunch 25, 25, 25
Reverse Crunch 15, 15, 15

11/6
Back/Rear Delts
Reverse Grip Pulldown 90x15*, 120x12*, 145x10
Barbell Row 115x12*, 165x10
Hammer-Strength Row 65x15
Overhand Seated Cable Row 105x12
Reverse Pec Deck 125x8
Bent Dumbbell Raise 25x12
Hyperextension 25x8
Deadlift 185x8*, 235x8

11/8
Chest
Incline Barbell Press 65x12*, 95x10*, 120x8*, 145x10
Seated Hammer Strength Flat Press 55x10*, 82.5x8
Incline Dumbbell Flye 35x10*, 50x9
Cable Crossover 25x11
Biceps
Incline Dumbbell Curl 25x10*, 35x6
EZ-Curl Barbell Curl 55x10*, 80x10
1-Arm Preacher Curl 30x7
Abs
Crunch 25, 25
Reverse Crunch 15, 15

11/10
Quads
Leg Extension 60x15*, 100x12*, 140x13
Leg Press 240x12*, 355x12
Hack Squat 200x12
Hamstrings
Lying Leg Curl 80x12*, 105x9
Stiff-Leg Deadlift 190x10
Single-Leg Lying Leg Curl 45x8
Calves
Standing Calf Raise 175x12*, 240x12
Seated Calf Raise 70x12
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Zach Trowbridge
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« Reply #3 on: November 17, 2007, 04:45:20 PM »

Third week: 11/11-11/17

11/12
Delts/Traps
Barbell Press 55x15*, 85x12*, 115x8
Seated Lateral Raise 20x12*, 30x10
1-Arm Cable Lateral 5x15, 12.5x10
Dumbbell Shrug 50x12*, 75x12
Triceps
Cable Pushdown 70x15*, 90x12*, 130x12
Lying EZ-Bar Extension 70x15*, 95x8
1-Arm Reverse Pressdown - 22.5x8
Abs
Crunch 25, 25
Reverse Crunch 15, 15

11/13
Back/Rear Delts
Dumbbell Pullover - 40x15*, 55x12*, 70x9
Barbell Row 120x12*, 170x12
Hammer-Strength Row 80x14
Overhand Seated Cable Row 120x15
Reverse Pec Deck 60x15 (changed brand of equipment)
Bent Dumbbell Raise 30x8
Hyperextension 25x12
Deadlift 185x8*, 245x8

11/15
Was not able to make it to the gym for Chest/Biceps/Abs - family commitments

11/17
Quads
Leg Extension 80x15*, 120x12*, 160x8
Leg Press 270x12*, 380x12
Hack Squat 210x12
Hamstrings
Lying Leg Curl 80x12*, 105x9, 3 rest-pause reps
Stiff-Leg Deadlift 205x10
Single-Leg Lying Leg Curl 45x8
Calves
Standing Calf Raise 195x12*, 255x11
Seated Calf Raise 75x9

I wasn't happy about missing Thursday's Chest/Biceps workout, but I had to stay home with my 2-month old son, as I couldn't get a sitter and the gym doesn't take kids under 6 months.  Other than that, so far everything seems to be humming along nicely - up to 173 as of today, so 4 lbs total gained in about 3 weeks.  Strength is moving up pretty consistantly as well, at least in the bigger lifts like incline press, barbell press, deadlift, leg press, etc.  I've set personal goals for each of the biggest lifts for each bodypart to hit by the end of 12 weeks:

Shoulders - Seated Barbell Press 135x10
Triceps - Skullcrushers 115x8
Back - Barbell Row 200x8, Deadlift 295x8
Chest - Incline Press 185x8
Biceps - Barbell Curl 100x10
Quads - Leg Press 500x12
Hamstrings - Stiff-Leg Deadlift 255x8
Calves - Standing Raise 300x12

Any input on how realistic those look at this point?
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Zach Trowbridge
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Posts: 1732



« Reply #4 on: November 24, 2007, 02:10:24 PM »

Fourth week: 11/18-11/24

11/19
Delts/Traps
Barbell Press 55x15*, 85x12*, 115x9
Seated Lateral Raise 20x12*, 30x10, 10 partial reps
1-Arm Cable Lateral 7.5x15, 15x6
Dumbbell Shrug 55x12*, 80x12
Triceps
Cable Pushdown 80x15*, 100x12*, 140x12
Lying EZ-Bar Extension 70x15*, 95x8
1-Arm Reverse Pressdown - 22.5x8, 3 negatives
Forearms
Rope Twist - 10x5, 15x3

11/20
Back/Rear Delts
Stiff-Arm Pulldown- 40x15*, 70x12*, 100x15
Barbell Row 135x12*, 185x8
Hammer-Strength Row 90x11
Overhand Seated Cable Row 135x11
Reverse Pec Deck 70x15
Bent Dumbbell Raise 30x9, 9 partials
Hyperextension 30x12
Deadlift 185x8*, 255x7

11/21
Chest
Incline Barbell Press - 70x12*, 100x10*, 125x8*, 150x8
Seated Hammer Strength Flat Press - 65x10*, 90x5, 1 rest-pause
Incline Dumbbell Flye - 35x10, 55x6, 1 negative
Cable Crossover - 25x12
Biceps
Incline Dumbbell Curl - 25x10*, 35x6, 2 rest-pause
EZ-Curl Barbell Curl - 55x10*, 85x8
1-Arm Preacher Curl - 30x8

11/24
Did not perform Quads/Hams/Calves workout - knee injury

Goddamn it, I wasn't able to do legs today like I wanted to because my dog ran straight into the side of my left knee and folded it in a way that the knee shouldn't be folding.  Tried a couple sets of leg extensions to see how it felt and it's really really weak.  I'm nervous about how it'll hold up doing leg presses right now, so I figured I should just take the day off and let it rest.  Won't do me any good if I just end up making things worse.  God, I hate missing workouts.
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Zach Trowbridge
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« Reply #5 on: December 15, 2007, 02:37:44 PM »

I've been too lazy to post all of the last 2 weeks worth of workouts, but suffice it to say that for the most part everything's still moving upward.  I've put 20 lbs on my bench press since I started (140x9 on 11/1, 160x6 on 12/13), and 20 lbs on my ez-bar curl (75x9 on 11/1, 95x6 on 12/13).  Those are probably the most significant increases so far I think, percentage-wise.

My back's been hurting a bit though, since I've been trying to go to heavy on deads at the end of a back workout (I know, 265 sure as hell isn't very heavy, but it is for me after like 6 other exercises), so I tweaked it getting sloppy a week or so ago.  Haven't done deads, SLDL's, or leg presses since.  Kind of sucks, but hey, shit happens.  Today's the end of the 6th week, so I'm at the halfway mark.  The week of christmas I'm assuming that I probably won't work out at all since I'll be on vacation, so I won't count that as part of the 12 weeks.  I will probably take progress pics on Jan 1 just to see if anything's changed visually or not yet.
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The Squadfather
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« Reply #6 on: December 16, 2007, 08:59:58 AM »

"open challenge" of what?
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Zach Trowbridge
Getbig IV
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Gender: Male
Posts: 1732



« Reply #7 on: December 16, 2007, 11:21:50 AM »

"open challenge" of what?

http://www.getbig.com/boards/index.php?topic=170135.0
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_bruce_
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Anus Rising


« Reply #8 on: February 08, 2008, 06:58:16 PM »

You're pretty strong for your size.
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[
Painlayer69
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I choose to FIGHT BACK! I choose to live..NOT DIE!


« Reply #9 on: May 25, 2008, 05:33:22 PM »

Damn man.... pics really arent bad
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200Lb isALWAYS 200Lb
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