Author Topic: buffbong contest thread (Read 7005 times)

buffbong · « **on:** April 09, 2006, 10:28:08 AM »

ok so first week of getting ready went well, definatly feel tired with more activity and a lil bit less food. so here was my weeks routine.
monday
chest
flat dumbell presses 45s-15 65s-12 85s-10 85s-8 85s-6
incline dumbell presses 65s-10 65s-10 65s-10
e-z bar pull overs 90-12 90-12 90-12
incline flyes 40s-12 40s-12 40s-12
triceps
close grip bench 45-15 110-12 155-10 155-10 155-10
lying one arm dumbell ext 25-12 25-12 25-12
standing dumbell kick backs 45-10 45-8 45-6
did treadmill before breakfast 20 minutes high incline.
tuesday
back
chin ups no wieght -10 50-8 60-5 70-3
barbell rows 45-15 135-12 155-10 165-10 175-10
dumbell pull overs 95-12 95-12 95-12
stiff leg dumbell deads 85s-10 85s-10 85s-10
calves
seated calve raises 100-15 155-12 185-10 205-8 225-6
one leg calve raises 35-10 45-10 55-10
body wieght calve raises 20-20-20
abs
cable side crunches 55 each side
cable crunches 55
cable leg lifts 55
wensday off
posing one hour
thursday
shoulders
barbell presses 45-15 135-12 150-10 160-8 170-5
standing one arm side raises 30-10 35-8 40-6
incline rear raises 30-10 35-8 40-6
seated side raises 20-12 20-12 20-12
dumbell shrugs 85s-12 85s-12 85s-12
biceps
standing dumbell curls 25s-15 35s-12 45s-9 45s-7 45s-5
incline dumbell preacher curls 40-10 45-10 50-10
seated e-z bar curls 75-10 75-10 75-10
behind back wrist curls 75-10 85-10 95-5
the seated side raises and seated e-z bar curls were something i added this week but wont be doing next week was to much.
friday
before breakfast 20 minutes treadmill high incline
legs
barbell hack squats 135-15 225-12 255-10 255-8 255-6
leg ext 95-12 95-12 95-12
stiff leg barbell deads 135-15 180-12 220-12 220-12 220-12
lying leg curls 35-12 35-12 35-8
abs
side bar bends 55 each side
incline leg lifts 55
feet elvated crunches 55
satuday today
gotta pose for one hour
and tomorrow if its nice gotta sit out and get some color.
ill check my wieght on monday and see how things are coming i plan to lose like two pounds a week till contest if im losing to fast ill add a lil bit back if not stay the same all the way threw.

oh btw i train at home so thats why my leg ext and leg curl numbers seem so low alot harder than gym machines

buffbong · « **Reply #1 on:** April 14, 2006, 05:06:24 PM »

so this week definalty felt alot better than last week guess last
week was feeling like shit from the lil change.
ok here how the week went
monday
chest
flat dumbell presses 50s-15 70s-12 90s-10 90s-8 90s-6
incline dumbell presses 70s-10 70s-10 70s-10
e-z bar pull overs 100-12 100-12 100-12
incline dumbell flyes 40s-12 40s-12 40s-12
triceps
close grip bench presses 45-15 115-12 160-10 160-10 160-7
lying one arm dumbell ext 30-12 30-12 30-12
dumbell kick backs 40s-10 40s-10 40s-10
tuesday
back
barbell rows 45-15 135-12 160-10 170-10 180-7
chin ups wieghted 30-10 50-7 70-3
dumbell pull overs 100-12 100-12 100-12
stiff leg dumbell deads 90s-10 90s-10 90s-10
calves
seated calve raises 100-15 155-12 185-10 205-8 225-6
standing one leg calve raises 40s-10 50s-10 60s-10 was way to fucking
heavy
bodywieght calve raises 20-20-20
abs
side cable crunches 50
cable crunches 50
feet elevated crunches 50
wensday
one hour posing can definatly notice a differance from a week posing
went smooth sure is tiring.
thursday
shoulders
seated barbell military presses 45-15 100-12 135-10 155-8 175-2
one arm side raises 30-10 35-10 40-8
incline rear raises 30s-10 35s-10 40s-8
dumbell shrugs 90s-12 90s-12 90s-12
biceps
standing dumbell curls 25s-15 35s-12 45s-9 45s-7 45s-5 warm ups
burnt me
incline dumbell preacher curls 40-10 45-10 50-10
barbell behind back wristcurls 75-10 85-10 95-7
friday
legs
barbell hack squats 135-15 225-12 260-10 260-6 2608
leg ext 100-12 100-10 100-8
stiff leg barbell deads 135-15 185-12 225-12 225-12 225-12
leg curls 35-12 35-12 35-10
abs
side bar bends 50 each side
cable leg lifts 50
leg lifts 50

haider · « **Reply #2 on:** April 14, 2006, 06:07:12 PM »

dude, u need to organise your shit, your workouts are giving me an eyesore!

buffbong · « **Reply #3 on:** April 15, 2006, 04:29:05 AM »

how would u post them?

haider · « **Reply #4 on:** April 15, 2006, 05:57:42 AM »

first of all, try updating more regularly, instead of having to put the whole week in one post.

For example:
Thursday:
Shoulders
Seated barbell military presses: 45 x 15, 100 x 12, 135 x 10, 155 x 8, 175 x 2
..
..
Dumbell shrugs: 90's x 12, 90's x 12, 90's x 12

Biceps
standing dumbell curls: 25's x 15, 35's x 12, 45's x 9, 45's x 7, 45's x 5
..
..

haider · « **Reply #5 on:** April 15, 2006, 05:59:17 AM »

Also avoid putting warmups in, thats just that much mroe to read that ppl dont care to read.

buffbong · « **Reply #6 on:** April 17, 2006, 05:06:28 PM »

4/17
chest
flat dumbell presses 90sx10 90sx8 90sx6
incline dumbell presses 70sx10 70sx10 70sx10
e-z bar pull overs 100x12x100x12 100x12
incline dumbell flyes 40sx12 40sx12 40sx12
triceps
close grip bench presses 160x10 160x10 160x10
lying one arm ext 30x12 30x12 30x12
dumbell kick backs 40sx10 40sx10 40sx10

workout went great...
6 weeks out from past saturday wieghed in at 175.2 so ten pounds more. i figure ill lose a 1.5 a week and be right on..

buffbong · « **Reply #7 on:** April 18, 2006, 05:16:44 PM »

4/18
back
barbell rows 160x10 170x10 180x8
chin ups add wieght 30x10 50x7 70x3
dumbell pull overs 100x12 100x12 100x12
stiff leg dumbell deads 90sx12 90sx12 90sx12
calves
seated calve raises 185x10 205x8 225x6
one leg calve raises 40x10 50x10 60x10
bodywieght calve raises 20-20-20
abs
side cable crunches 50
cable crunches 50
feet elevated crunches 50

buffbong · « **Reply #8 on:** April 20, 2006, 05:04:23 PM »

4/19
one hour of posing it went well really drilled myself on quarter turns and held up to 20 seconds on those and manditories, i pretty much have my posing routine down.

buffbong · « **Reply #9 on:** April 20, 2006, 05:08:21 PM »

4/20
shoulders
barbell presses seated 135x10 155x8 175x3
standing one arm side raises 30sx10 35sx10 40sx9
incline rear delt raises 30sx10 35sx10 40sx10
dumbell shrugs 90sx10 90sx10 90sx10
biceps
standing dumbell curls 50sx5 50sx5 50sx5
incline dumbell preacher curls 40x10 45x10 50x10
behind back barbell wrist curls 75x10 85x10 95x9

buffbong · « **Reply #10 on:** April 22, 2006, 07:32:50 AM »

4/21
legs
barbell hack squats 265x10 265x8 265x6
leg ext 100x12 100x12 100x12
stiff leg barbell deadlifts 225x12 225x12 225x12
lying leg curls 35x12 35x12 35x12
abs
side bar bends 50 each side
cable leg lifts 50
bench leg lifts 50

buffbong · « **Reply #11 on:** April 24, 2006, 05:30:19 PM »

4/24
chest
incline dumbell presses 35sx15 55sx12 75sx10 75sx8 75sx6
flat dumbell presses 55sx10 55sx10 55sx10
dumbell pull overs 85x12 85x12 85x12
30% incline flyes 30sx12 30sx12 30sx12
triceps
close grip bench presses 45x15 115x12 155x10 175x8 195x6
lying dumbell ext 30sx10 30sx10 30sx10
one arm dumbell kick backs 15x12 15x12 15x12

workout went great wieght in at 173.8... starting to looking really good.

buffbong · « **Reply #12 on:** April 29, 2006, 05:26:42 AM »

4/25
back
reverse barbell rows 45x15 135x12 145x10 155x10 165x10
pull ups wieghted 20x5 40x5 60x4
e-z bar pull overs 85x12 85x12 85x12
stiff leg barbell deadlifts 150x12 150x12 150x12
calves
standing calve raises with dumbell in belt 45x15 65x12 85x10 95x8 105x6
seated calve raises 165x12 165x12 165x12
standing one leg calve raises body wieght 12-12-12
abs
side cable crunches 50each side
cable crunches 50
crunches 50
cable

buffbong · « **Reply #13 on:** April 29, 2006, 05:28:02 AM »

4/26
practiced a hour of posing went well.

buffbong · « **Reply #14 on:** April 29, 2006, 05:31:00 AM »

4/27
shoulders
seated dumbell presses 35sx12 55sx12 75s 3x5
standing side raises 20s 3x10
standing rear raises 20s 3x10
barbell shrugs 165 3x12
biceps
e-z bar curls 40x15 70x12 100 3x5
concentration curls 30 3x10
revers wrist curls 20x10 30x10 40x10

buffbong · « **Reply #15 on:** April 29, 2006, 05:33:51 AM »

4/28
legs
barbell squats 135x12 210x12 240x10 270x10 300x6
walking dumbell lunges a set distance back and forth 35s 3sets
stiff leg dumbell deads 35sx15 45sx12 55sx12 65sx12 75sx12
one legged leg curls lying 20 3x10
abs
side bar twists 50 each side
cable leg lifts 50
incline leg lifts 50

sarcasm · « **Reply #16 on:** April 29, 2006, 08:41:34 AM »

90's on flat db presses, what a monster!!!!!!!!!!!!!!!!!!!!!!!!!!

buffbong · « **Reply #17 on:** April 29, 2006, 11:18:08 AM »

lol thanks sarcasim i train at home i dont have any heavier ones currently.

HERACLES · « **Reply #18 on:** May 02, 2006, 07:28:29 PM »

Quote from: sarcasm on April 29, 2006, 08:41:34 AM

90's on flat db presses, what a monster!!!!!!!!!!!!!!!!!!!!!!!!!!

lol..i love these classic sarcasm replies!

buffbong · « **Reply #19 on:** May 04, 2006, 05:56:29 PM »

5/1
chest
incline dumbell presses 40s-15 60s-12 80s-10 80s-8 80s-6
flat dumbell presses 60s 3x10
dumbell pull overs 90 3x12
30 degree incline flyes 35s 3x12
triceps
close grip bench presses 45-15 120-12 160-10 180-8 210-3 i was supposed to use 200 on last set.
lying dumbell ext 35s 3x10
one arm dumbell kick backs 20 3x12

buffbong · « **Reply #20 on:** May 04, 2006, 06:00:03 PM »

5/2
back
reverse barbell rows 45-15 135-12 150-10 160-10 170-10
pull ups body wieght 3x10
e-z bar pull overs 3x12
stiff leg barbell deads 155 3x12
calves
standing calve raises 50-15 70-12 90-10 100-8 110-6
seated calve raises 170 3x12
one leg calve raises body wieght 3x12
abs
side cable crunches 50 each side
cable crunches 50
feet supported crunches 50
i strecthed before each exersize tonight and it felt really good got a great pump.

buffbong · « **Reply #21 on:** May 04, 2006, 06:01:18 PM »

5/3
praticed a hour of posing it went well hold my poses tighter.
im really trying to get hands over head pose zane does down its gonna be the first pose of my routine.

buffbong · « **Reply #22 on:** May 04, 2006, 06:03:14 PM »

5/4
shoulders
seated dumbell presses 40s-15 60s-12 80s 3x5
standing side raises 25s 3x10
standing rear raises 25s 3x10
barbell shrugs 170 3x12
biceps
ez bar curls 45-15 75-12 105- 3x5
concentration curls 3x10
reverse e-z bar curls 25-10 35-10 45-10

Bast175 · « **Reply #23 on:** May 04, 2006, 06:04:49 PM »

In your pictures you look like you'd be a lot stronger.

buffbong · « **Reply #24 on:** May 07, 2006, 01:41:26 PM »

of course ive used alot more wieght on some exersizes in the past, gotta build the base. i know i dont use crazy wieght but the wieghts i do use i concentrte and use good form. consistancy eat sleep there ya go.

Author Topic: buffbong contest thread (Read 7005 times)

Bast175