SD_Adonis
Getbig II
 
Gender: 
Posts: 252
Tolerance does not mean acceptance.
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« on: March 06, 2006, 09:03:48 PM » |
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Encouraged by the sticky, I have decided to start a training journal of my own.
I have had journals on elitefitness.com, muslcemayhem.com and a few powerlifting sites (back in the day), but I never found that anyone really responded much. I hope that this board will provide me with some new insight.
Today: Delts/Biceps
1. DB military press (short bench) 30x10 40x10 60x10 70x9 75x4 -70x9 gassed me out.
2. lateral raises 20x10 25x10
3. reverse machine flyes 90x15 110x15
4. machine shoulder press ssw/machine lateral raises 90x15/30x15 100x10/40x10
5. alternate DB curls 30x12 35x10 45x8
6. EZ-bar preacher curls (close-grip) 45x12 65x10
7. heavy alternate hammer curls 35x10 35x10
8. concentration curls 20x10 20x10
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GET_BIGGER
Getbig IV
   
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Posts: 3031
Peace and good genes be to you
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« Reply #1 on: March 08, 2006, 11:44:43 AM » |
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My suggestions,
Thats a long shoulder routine. I would switch something for your front delts instead of your second press movement with your superset, such as front lateral raises. If you pound out your shoulders overall development good with DB presses, thats all you need bro. Then just isolate your three heads nice and easy and that will do nicely. Get some shrugs in there also, unless you do them with back. Also try some bentover lateral raises because that really hits my rear delts better than reverse flys which for me seems to incorporate my traps more.
Whatever works for you keep doing, just my .02.
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SD_Adonis
Getbig II
 
Gender: 
Posts: 252
Tolerance does not mean acceptance.
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« Reply #2 on: March 08, 2006, 08:38:02 PM » |
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I added the machine press and machine laterals superset to try and really hammer my shoulders.
Since I have been purely bodybuilding, I have not really done much front delt work. I think I will give your suggestion a try next delt workout.
I do shrugs, when I don't deadlift with back, like today.
I do do bent-over raises. I rotate those, high rows and reverse flyes.
Thanks for your input.
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SD_Adonis
Getbig II
 
Gender: 
Posts: 252
Tolerance does not mean acceptance.
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« Reply #3 on: March 08, 2006, 08:48:07 PM » |
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Today's training and nutrition.
Ingestion #1: 10 egg whites w/2 yolks, tbsp grape seed oil, 2 1/2 c shredded wheat, 2 c whole fat milk, 2 fish oils, multi, cup coffee
Ingestion #2: 10 oz ground turkey, 1/2 c brown rice, grande coffee
Ingestion #3: 10 oz ground turkey, 1/2 c brown rice
Ingestion #4: 1 scp whey
Trained: Back/Abs
1. pull-ups bwx8 bwx8 bwx7.5
2. wide-grip BB rows 135x6 185x6 225x6
3. 2-arm DB rows 70x8 80x8
4. neutral-grip pulldowns 100x10 130x10
5. BB shrugs 135x10 185x10
6. dip bar leg raises bwx15 bwx15 bwx15
7. cable crunches 8platesx15 8platesx15 8platesx15
20 min. bike
Ingestion #5: 1/4 c dextrose, 5 g creatine, scp whey
Ingestion #6: chicken breast, 3/4 c white rice
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alexxx
Getbig V
    
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Posts: 10128
Don't hate..
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« Reply #4 on: March 08, 2006, 08:56:23 PM » |
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I though this was a natural board...
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just push some weight!
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SD_Adonis
Getbig II
 
Gender: 
Posts: 252
Tolerance does not mean acceptance.
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« Reply #5 on: March 10, 2006, 12:06:05 PM » |
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Do you not consider me a natural bodybuilder because I take creatine?
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alexxx
Getbig V
    
Gender: 
Posts: 10128
Don't hate..
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« Reply #6 on: March 10, 2006, 12:13:04 PM » |
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8 plate cable crunches and 6 injections a day... dude what are you doing?
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just push some weight!
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SD_Adonis
Getbig II
 
Gender: 
Posts: 252
Tolerance does not mean acceptance.
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« Reply #7 on: March 10, 2006, 01:07:40 PM » |
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in·ges·tion (n-jschn) n.
The act of taking food and drink into the body by the mouth. The taking in of particles by a phagocytic cell.*
*http://dictionary.reference.com/search?q=ingestion
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Bast175
Guest
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« Reply #8 on: March 10, 2006, 02:09:31 PM » |
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Why do you use more weight on barbell rows than shrugs? Shouldn't be that way.
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SD_Adonis
Getbig II
 
Gender: 
Posts: 252
Tolerance does not mean acceptance.
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« Reply #9 on: March 10, 2006, 02:23:09 PM » |
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When I hit shrugs this back workout I had done 4 other exercises and was really just try to get 10 smooth, quality reps on both sets.
I don't shrug that often because I feel that deadlifts hit my traps pretty well.
Do you think that I should be doing something differently?
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Bast175
Guest
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« Reply #10 on: March 10, 2006, 04:27:57 PM » |
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Do shrugs first. It should be your heaviest exercise on back/shoulders day. I would get rid of the 2-arm DB rows, the barbell rows are enough.
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SD_Adonis
Getbig II
 
Gender: 
Posts: 252
Tolerance does not mean acceptance.
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« Reply #11 on: March 11, 2006, 12:07:25 PM » |
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Yesterday.
1: 10 egg whites, 2 egg yolks, 3/4 c steel-cut oatmeal, tbsp grape seed oil, 2 fish oils, multi, 2 c coffee
2: 10 oz ground turkey, 1/2 c brown rice, venti coffee
3: 10 oz ground turkey, 1/2 c brown rice, diet Rockstar
4: 12 oz tuna w/mustard (awesome!)
Trained: Chest/Triceps
1. wide-grip incline bench press 45x15 95x8 135x8
185x8 205x8
2. w-g bench press 185x8 205x8
3. decline DB press 70x8 75x8
4. cable crossovers 5platesx10 7platesx8
5. rope pushdowns 4platesx10 6platesx10
8platesx10 10platesx10
6. seated DB ext. 60x10 70x9
7. reverse one-arm pushdowns 2platesx10 3platesx10
8. LifeFitness bike: 20 min. @level 3/~110 rpm (arduous!)
5: 1/4 c dextrose, 5 g creatine, scp whey
6: 10 oz ground turkey, 3/4 c white rice
7: 2 tbsp all-natural peanut butter
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Bast175
Guest
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« Reply #12 on: March 11, 2006, 12:47:20 PM » |
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I take it you're dieting. How much do you weigh and what height and bodyfat?
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SD_Adonis
Getbig II
 
Gender: 
Posts: 252
Tolerance does not mean acceptance.
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« Reply #13 on: March 11, 2006, 03:19:12 PM » |
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I'm 6'2'' @~203 with maybe 13-15% bodyfat. I don't have abs, but I have veins in my forearms and I am starting to get the cut at my pelvis with a little vasularity.
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SD_Adonis
Getbig II
 
Gender: 
Posts: 252
Tolerance does not mean acceptance.
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« Reply #14 on: March 15, 2006, 05:13:16 PM » |
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Sunday.
Trained: Quads/Hams
1. squats 45x15 135x10 185x10 225x10 275x10 (belt) 315x10 (belt)
2. leg press 200x20 400x20 490x10
3. leg ext. 90x10 110x10
4. lying leg curls 80x10 100x10 130x10
5. seated leg curls 10platesx10 13platesx10
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SD_Adonis
Getbig II
 
Gender: 
Posts: 252
Tolerance does not mean acceptance.
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« Reply #15 on: March 15, 2006, 05:19:28 PM » |
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Monday.
Trained: Delts/Biceps
1. military press 45x15 65x10 95x8 115x8 135x8 155x5+1 spotted rep
2. Hammer Strength shoulder press 90x10 140x8
3. 1-arm lateral raises 20x10 25x10
4. bent-over raises 20x10 25x10
5. alternate DB curls 30x10 40x8 45x8
6. short-BB curls 45x10 60x10
7. curl machine 5platesx10 8platesx10
8. short-BB reverse curls 30x15 40x10
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SD_Adonis
Getbig II
 
Gender: 
Posts: 252
Tolerance does not mean acceptance.
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« Reply #16 on: March 17, 2006, 12:24:10 AM » |
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Meal #1: 10 egg whites, 3/4 c steel cut oatmeal, tbsp grape seed oil, 2 fish oils, multo, coffee
Meal #2: 10 oz ground turkey, 3/4 c brown rice
Meal #3: same, venti coffee
Meal #4: 12 oz tuna, diet Rockstar
Trained: Back/Calves
1. underhand pulldowns 8platesx10 10platesx10
13platesx8 15platesx8
2. wide-grip BB rows 205x8 225x8
3. 1-arm DB rows 100x8 125x8
4. moderate-grip pulldowns 12platesx8 14platesx8
5. deadlifts 135x10 (snatch-grip) 225x8 " 365x6 (mixed-grip)
6. seated calf raises 90x12 135x12 135x12
7. DB calf raises 30x12 30x12
Meal #5: 1/4 c dextrose, 5 g creatine, scp whey
Meal #6: 10 oz ground turkey, 3/4 c white rice
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SD_Adonis
Getbig II
 
Gender: 
Posts: 252
Tolerance does not mean acceptance.
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« Reply #17 on: March 19, 2006, 12:44:55 PM » |
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2 cups coffee
Cardio: treadmill: 30 min. wave(1%2.5min3%7.5min.5%15min.3%2.5min.1%2.5min.)
Meal #1-11 AM: 10 egg whites w/2 yolks tbsp grape seed oil 3/4 c steel cut oatmeal 2 fish oils
Meal #2-2 PM: 10 oz ground turkey 3/4 c bulgar wheat
24 oz coffee
Trained: Chest/Triceps-5 PM
1. bench press 45x15 95x8 135x8 185x8 225x7
2. incline bench press 155x8 155x8
3. Cybex flat press 12platesx10 14platesx10
4. cable crossovers 6platesx10 6platesx8
5. rope pushdowns 4platesx10 6platesx10 8platesx10 8platesx9 6platesx8
6. seated overhead DB ext. 60x10 60x8
7. V-bar pushdowns 10platesx10 12platesx10
Meal #3-6 PM: 1/4 c dextrose 5 g creatine
scp whey
Meal #4-7:15 PM: chicken breast 3/4 c white rice
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