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Author Topic: Enviers get bigger log  (Read 1653 times)
envier
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« on: September 01, 2008, 12:24:07 PM »

gonna start by posting up my routine for the last month I am still running the same one in the first month on this all lifts up and bodyweight has gone from 222 to 230 still with a minimal fat gain. Have consolidated after a couple of weeks to four days instead of six. I am posting this up to keep myself motivated and make sure I am advancing. I don't want to be one of those lifters that has used the same weight for years.

week one Day 1 Aug 4, 2008
Flat
1. 315=3
2. 315=3
3. 315=3
4.275=8
Incline
1.225=10
2.225=7
3.225=6
Inline Flys
1. 60=12
2.60=10
3.60=6
pecdec
3x
day 2
Bar curls
1. 155 11
2. 135=10
Scott curls
2x
incline curls
2x
cable curls
2x
Rack Pulls
1. 405 10
2.405 10
3. 405=7
4. 455=4
Day 3
Hs shoulder press
1. 6 45's=9
2. -10lbs=8
3. -10=8
4. -10=8
5. -10=9
6. -5=8
upright rows
3x
cable side laterals
3x
Day 4
hs high pull
1. 6 45's =10
2. -10=9
3. -10=9
4.-10=10
5.-10=12
6. -5=12
Hs low pull
1.6 45,s=11
2.        =10
3.        =10
4.         =10
Day 5
Close grip decline
1. 275=9
2. -10=9
3. -10=11
4. -5=11
skulls behind the head
1. 2 45's=9
2.  =7
hs dips
1. 230=12
2. 230=10
3. 230=8
one arm ext
3x
day 6
Leg press.
1.540=12
2. 590=12
3. 630=12
4. 680=12
5. 720=12
6. 770=8
Good overall week had to eat like crazy to keep up with all of the workout days averaged around 10,000 to 12,000 cals a day No cardio and can still somewhat see me abs.
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QuakerOats
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bring amberlamps!!!


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« Reply #1 on: September 01, 2008, 12:28:53 PM »

no squats?
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envier
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« Reply #2 on: September 01, 2008, 12:47:40 PM »

Day 1 Week 2 August 11,2008
flat
1.320=3
2. 320=3
3.320=3
4.275=10
hs incline
1. 270=9
2.     =8
3.     =6
4.      =6
cable flys
4x 20 reps
Day 2
Bar curls
1.=155 10
2. 135 12
scotts 2x
incline 2x
concen 2x
hs Dips
1. 280=10
2.      =9
3.       =8
skulls 2x
pushdowns 2x
Day 3
Leg press
1. 540=12
2. 590=12
3. 630=12
4. 680=12
5. 720=12
6. 770=8
leg ext 4x 20 reps
calfs4x
Day 4
Hs shoulder
1. 290=6
2.-10=7
3. -10=7
4. -10=9
cable lat 4x 20 reps
Rack Pulls
1. 405=10
2. 455=6
3. 495=3
4. 405=6
day 5
hs low pulls
1. 320=10
2.      =6
3.       =6
4.        =6
hs high pull
1. 230=6
2. -50lbs=10
3.     =9
4.     =8
5.      =6
pulldown 4x 20 reps
 triset for triceps consisting of
close grip/rope overhead/ pressdowns
3x
good week overall feeling a bit overtrained gona back down 2 four days and reduce volume. going to take a day off inbetween all upper body days


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envier
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« Reply #3 on: September 01, 2008, 12:53:05 PM »

no squats?
Had been taking a break for a month on the squats hasnt been very long since I ran a 5x5 program and my legs are my strong point when I get my last post up you will see I have added in barbell hack squats into my routine. 
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envier
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« Reply #4 on: September 01, 2008, 01:19:29 PM »

day one week of august 18, 2008
No spoter available
Hs Incline
1.370-6=6
2. -5=6
3. -10=6
4. -10=6
5. -10=6
6. -10=6
Crossovers 4x 20 reps per
Rack pulls
1. 405=10
2. 455=6
3. 495=4
4. 405=6
Day 2
Hs shoulder
1. 290=7
2. -10=8
3. -10=9
4. -10=8
cablelat 3x
hs low row
1. 360=9
2.      =6
3.      =6
4.       =6
hs high pull
1. 180=12
2.     =10
3.      =10
pulldowns 4x
day 3
leg press
same as week prior
4x leg ext
calfs
day 4
Bar curls
1. 155=12
2. 135=12
Incline 2x
Lying cable curls 3x
hs Dips
1. 290=10
2. 300=8
3. 310=6
skulls 2x
pushdowns 2x
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envier
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« Reply #5 on: September 01, 2008, 02:40:22 PM »

week of aug 25-Feeling better since I cutt back to four days and reduced volume
day 1
flat
1.325=3
2. 325=3
3. 325=3
4.275=10
incline
1.225=11
2.      =8
3.       =6
Incline flys
1.75=8
2.70=10
3.65=10
Rack Pulls
1.405=10
2.455=6
3.495=4
4. 405=10
day 2
hs shouler
1.290=8
2.-10=8
3.-10=9
4.-10=9
Cable lat 3x
hs row
1.380=10
2.360=8
3.     =10
4.     =10
hs high pull
1. 180=12
2.      =12
3.       =12
low cable 3x
day 3
leg press
same as last week but on last set got one extra rep
staying at that weight till I get 12 reps
Barbell hack squats/went light on these sense it was my first week back at um
1.135=10
2.225=8
3.225=8
4.135=10
calfs&abs
day 4
bar curls
1. 165=7
2. 135=12
incline curls
1. 5os=10
2.      =9
scott curls 2x
cable concentration 2x 20 reps
close grip decline
1. 285=10
2.      =6
skulls 2x
hs dips 2x
one arm pushdowns2x
Good week feel like I am geting the right volume for me/ This is a big difference considering I used to do 20 sets per bodypart

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envier
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« Reply #6 on: September 01, 2008, 03:13:39 PM »

week of sep 1 day 1!
Flat
1. 330=3
2. 330=3  These went up good have never gone above 315 before last month!
3. 330=3
4. 275=11
Incline
1. 225=12
2. 225=8
3.225=6
negative on last
incline flys
1. 80,s =12
2.        =6
3.         =7
rack pulls=these are blowing up my traps
1.405=10
2.455=6
3.495=5
4.405=10
good start to the week gonna up my cals some more-work in a physicaly demanding job and its hard to keep them up.Added in a extra 1600 cal mass shake
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