Fergie80's Journal 1 (Comments Welcome)

[fergie80]

Bulking Phase - Please comment freely!
-------------------------------------------------

Last Stats as of 02/17/01:

Age: 21
Height: 5'9"
Weight: 145lbs
BF%: 12%


Chest: 33"
Biceps: 11"(R) 11"(L)
Forearms: 9.25"(R) 9"(L)

Waist: 33"
Thighs: 20.5"(R) 20.5"(L)
Calves: 12.75"(R) 12.75"(L)

Progression Pics (http://dana.ucc.nau.edu/~jsf2/fergie80.htm)

[fergie80]

NEW WORKOUT for next 4-6 weeks
------------------------------

Week 1 Day 1 - Rot Cuffs/Chest/Tris

Cable Ext. Rot. 2x12 @15
DB Ext. Rot. 2x12 @10

DB Incline Press 3x8 @45
DB Decline Press 3x8 @35
HS Wide Press 3x10 @140

Dips 3x8 @BW
DB Skulls 3x10 @17
Rope Extension 3x13 @50


COMMENTS:
New routine, very tired by the time I got to tris. Low weight and lots of concentration for chest exercises and DB Skulls. Felt strong though...GOOD DAY!

[fergie80]

Week 1 Day 2 - Hamstrings/Hips

Deadlift 4x10 @115
RDL, one leg-DB 3x10 @25
Leg Curl 3x10 @60
Back Ext. 3x12 @10

COMMENTS:
Strong Day, very sore hams, kept the weight low to get out the reps, low weight on the RDL's to try to balance...GOOD Day!

[fergie80]

Week 1 Day 3 Rot. - Cuffs/Back/Bis

Cable Ext. Rot. 2x14 @15
DB Ext. Rot. 2x14 @10

Chins 3x9 @BW
EZ Bent Over Row 3x10 @90
Pullovers 3x10 @70

EZ Rev. Curls 3x8 @50
DB Hammer Curls 3x9@25
BB Curls 3x10 @50

Wrist Curls 3x20 @45

COMMENTS:
First Day so kept it light to get the reps out...looking for more reps(around 10reps) and more concentration...FAIR Day

[fergie80]

Week 1 Day 4 - Quads/Calves

Front Squat 4x9 @115
Split Squat, RFE 3x9 @25
Light Leg Ext. 3x14 @40

Standing Calf Raise 3x8 @90
Seated Calf Raise 3x10 @55

COMMENTS:
Kept it light for the first day...I HATE Split Squats. Front Squats was hurting my shoulder blades...but started to get use to it...FAIR Day

[fergie80]

Measurements as of 12/14/01:

Age: 21
Height: 5'9"
Weight: 155lbs
BF%: 9.4%
BMI: 22.7


Chest: 35"
Biceps: 12"(R) 12"(L)
Forearms: 10.25"(R) 10"(L)

Waist: 32.5"
Thighs: 21.75"(R) 21.75"(L)
Calves: 13.25"(R) 13"(L)

[fergie80]

Week 2 Day 1 - Rot Cuffs/Chest/Tris

Cable Ext. Rot. 2x15 @15
DB Ext. Rot. 2x15 @10

DB Incline Press 3x8 @50
DB Decline Press 3x8 @40
HS Wide Press 3x8 @150

Dips 3x10 @BW
DB Skulls 3x12 @17
Rope Extension 3x15 @50

COMMENTS:
VERY GOOD DAY!!! Felt strong about what I was doing. upped the weight on most exercises and upped the reps on a couple also. Tris are coming along very well.

[fergie80]

Week 2 Day 2 - Hamstrings/Hips

Deadlift 4x8 @120
RDL, one leg-DB 3x10 @25
Leg Curl 3x8 @65
Back Ext. 3x10 @15

COMMENTS:
Good warm up not sore at all, raised the weight by a couple lbs lower the reps, low weight on the RDL's to try to balance still...very difficult task...GOOD Day!

[fergie80]

Week 2 Day 3 Rot. - Cuffs/Back/Bis

Cable Ext. Rot. 2x15 @15
DB Ext. Rot. 2x15 @10

Chins 3x9 @BW
EZ Bent Over Row 3x8 @95
Pullovers 3x8 @75

BB Curls 3x8 @50
EZ Rev. Curls 3x9 @50
DB Hammer Curls 3x9 @25


Wrist Curls 3x20 @45

COMMENTS:
Still trying to figure out a good order for my biceps...I've been really tired by the time I get to BB Curls. Putting them at the beginning has helped alot...GOOD Day!

[fergie80]

Week 2 Day 4 - Quads/Calves

Front Squat 4x8 @135
Split Squat, RFE 3x10 @25
Light Leg Ext. 3x15 @40

Standing Calf Raise 3x10 @90
Seated Calf Raise 3x10 @60

COMMENTS:
Started raising the weight, and lowering the reps. Front Squats don't hurt my shoulder blades as much...starting to get use to them......EXCELLENT Day

[fergie80]

I'm going on vacation for 10 days...won't have access to the gym. Gonna try to do some kind of workout though.

[fergie80]

Progression Pics...but nothing to compare too yet.

Remember, I'm on my bulking stage right now.

Progression Pics (http://dana.ucc.nau.edu/~jsf2/fergie80.htm)

[fergie80]

Week 3 Day 1 - Rot Cuffs/Chest/Tris

Cable Ext. Rot. 2x15 @15
DB Ext. Rot. 2x12 @12

DB Incline Press 3x8 @50
DB Decline Press 3x8 @40
HS Wide Press 3x8 @160

Dips 3x10 @BW
DB Skulls 3x10 @17
Rope Extension 3x15 @50


COMMENTS:
Took a long break (2 weeks)...not very sore. Upped some of the weight and pushed out more reps too...overall it was a good day.

[fergie80]

Week 3 Day 2 - Hamstrings/Hips

Deadlift 4x10 @120
RDL, one leg-DB 3x8 @30
Leg Curl 3x10 @65
Back Ext. 3x12 @20

COMMENTS:
Strong Day...lower back pretty sore after the DL's and RDL's.

[fergie80]

REMINDER:
Started to Load Creatine again...took three weeks off. My load started yesterday, so I have 2-3 more days.

[fergie80]

Week 3 Day 3 Rot. - Cuffs/Back/Bis

Cable Ext. Rot. 2x12 @20
DB Ext. Rot. 2x13 @12

Chins 3x8 @BW
EZ Bent Over Row 3x8 @95
Pullovers 3x8 @80

EZ Rev. Curls 3x7 @40
DB Hammer Curls 3x6 @25
BB Curls 3x10 @50

Wrist Curls 3x20 @45

COMMENTS:
Felt like I lost some strength in my bis, cuz all of my curls were pretty weak as far as the reps and weight. It was probably partially cuz of my layoff and I worked my first exercises harder...FAIR Day.

[fergie80]

Week 1 Day 4 - Quads/Calves

I've been very bad...I skipped cuz I was playing PS2 all day!!!

[fergie80]

Week 4 Day 1 - Rot Cuffs/Chest/Tris

Cable Ext. Rot. 2x12 @20
DB Ext. Rot. 2x15 @12

DB Incline Press 3x9 @50
DB Decline Press 3x10 @40
HS Wide Press 3x10 @160

Dips 3x9 @BW
DB Skulls 3x8 @20
Rope Extension 3x15 @60

COMMENTS:
Overall, very strong day but kind of weak on my Dips...my tris were shot by the time that I got too them. It seems to be the trend in my arms lately...there always tired by the time that I get to them...Good Day.

[fergie80]

Week 4 Day 2 - Hamstrings/Hips

Deadlift 4x8 @125
RDL, one leg-DB 3x10 @30
Leg Curl 3x10 @65
Back Ext. 3x12 @25

COMMENTS:
Still can't balance the RDL's, upped all of the weight though! Good Day.

[fergie80]

Week 4 Day 3 Rot. - Cuffs/Back/Bis

Cable Ext. Rot. 2x15 @20
DB Ext. Rot. 2x12 @12

Chins 3x8 @BW
EZ Bent Over Row 3x10 @95
Pullovers 3x10 @80

EZ Rev. Curls 3x8 @40
DB Hammer Curls 3x7@20
BB Curls 3x10 @50

Wrist Curls 3x20 @45

COMMENTS:
I still feel like my biceps can lift more, but they are totally tired after my back exercises...I'll just have to keep working away at it...Good Day!

[fergie80]

Week 4 Day 4 - Quads/Calves

Front Squat 4x8 @135
Split Squat, RFE 3x10 @25
Light Leg Ext. 3x12 @45

Standing Calf Raise 3x10 @90
Seated Calf Raise 3x10 @60

COMMENTS:
I missed last week, so everything kind of stayed the same for the most part. I felt very strong on the front squats though...Strong Day!

[fergie80]

Day Off today...watched movies and ate like a mad man.

[fergie80]

Week 5 Day 1 - Rot Cuffs/Chest/Tris

Cable Ext. Rot. 2x15 @20
DB Ext. Rot. 2x12 @15

DB Incline Press 3x7 @55
DB Decline Press 3x8 @45
HS Wide Press 3x8 @170

Dips 3x10 @BW
DB Skulls 3x10 @20
Rope Extension 3x15 @60


COMMENTS:
Move everything up...Wide Press is really coming along!...Strong Day!

[fergie80]

Week 5 Day 2 - Hamstrings/Hips

Deadlift 4x10 @125
RDL, one leg-DB 3x8 @35
Leg Curl 3x8 @70
Back Ext. 3x12 @25

COMMENTS:
Lower back was very sore today...Fair Day.

[fergie80]

Week 5 Day 3 Rot. - Cuffs/Back/Bis

Cable Ext. Rot. 2x12 @25
DB Ext. Rot. 2x15 @12

Chins 3x8 @BW
EZ Bent Over Row 3x8 @100
Pullovers 3x8 @85

EZ Rev. Curls 3x8 @40
DB Hammer Curls 3x7 @25
BB Curls 3x8 @60

Wrist Curls 3x25 @45

COMMENTS:
Very strong day...my bis felt rejuvenated for some reason and I haven't had a layoff or anything, but I guess thats good. I worked them how I wanted...Awesome Day.

[fergie80]

Started playing racquetball again...I'm gonna be doing this every Friday! Great cardio and hand and eye coordination for me. I love it!

[fergie80]

Week 5 Day 4 - Quads/Calves

Front Squat 4x8 @135
Split Squat, RFE 3x8 @30
Light Leg Ext. 3x15 @45

Standing Calf Raise 3x8 @100
Seated Calf Raise 3x8 @70

COMMENTS:
Strong Day...my front squat form is excellent. I still HATE split squats!

[fergie80]

One more week of this routine and than it is time to move on to something else. My trainer is going to evaluate my progress and help me see if I should get on a cut or stay on my bulk for a couple more weeks. I have gained about 15lbs so far...I think it could be more but I didn't always eat the way I should have. I'm starting to get the belly that I don't want.

[fergie80]

Week 6 Day 1 - Rot Cuffs/Chest/Tris

Cable Ext. Rot. 2x15 @20
DB Ext. Rot. 2x12 @15

DB Incline Press 3x8 @55
DB Decline Press 3x8 @50
HS Wide Press 3x8 @175

Dips 3x10 @BW
DB Skulls 3x10 @20
Rope Extension 3x12 @65

COMMENTS:
Moved up the weight on most of my chest exercises...good Day

[fergie80]

Week 6 Day 2 - Hamstrings/Hips

Deadlift 4x8 @130
Good Mornings 3x8 @75
Leg Curl 3x10 @70
Back Ext. 3x12 @25

COMMENTS:
Replaced One-legged DL with Good Mornings...Low weight to get use to them...Fair Day.

[fergie80]

Week 6 Day 3 Rot. - Cuffs/Back/Bis

Cable Ext. Rot. 2x14 @25
DB Ext. Rot. 2x12 @15

Chins 3x8 @BW
EZ Bent Over Row 3x10 @100
Pullovers 3x10 @85

EZ Rev. Curls 4x8 @45
DB Hammer Curls 3x7 @25
BB Curls 4x8 @60

Wrist Curls 3x20 @55

COMMENTS:
Upped the sets on my Bicep Exercises to get more pump. Everything is looking good...I keep on moving up the weight or the reps...excellent day!

[fergie80]

Week 6 Day 4 - Quads/Calves

Front Squat 4x8 @145
Split Squat, RFE 3x8 @30
Light Leg Ext. 3x12 @50

Standing Calf Raise 3x10 @100
Seated Calf Raise 3x10 @70

COMMENTS:
Worked the hell out of my Quads with the Front Squat, but felt really strong! Great Day! Finished it off with some raquetball.

[fergie80]

Week 7 Day 1 - Rot Cuffs/Chest/Tris (THIS IS THE LAST WEEK OF THIS WORKOUT!)

Cable Ext. Rot. 2x12 @25 (before: 2x12 @15)
DB Ext. Rot. 2x12 @15 (before: 2x12 @10)

DB Incline Press 3x8 @55 (before: 3x10 @45)
DB Decline Press 3x8 @50 (before: 3x10 @35)
HS Wide Press 3x8 @180 (before: 3x10 @140)

Dips 3x8 @10 (before: 3x8 @BW)
DB Skulls 3x10 @20 (before: 3x10@17)
Rope Extension 3x12 @70 (before: 3x13@50)


COMMENTS:
I feel that I have really upped everything the way I wanted! Great workout today and even tried to bump everything that I could.

[fergie80]

Week 7 Day 2 - Hamstrings/Hips (THIS IS THE LAST WEEK OF THIS ROUTINE!)

Deadlift 4x8 @135 (before: 4x10 @115)
Good Mornings 3x8 @95 (before: 3x10 @25)
Leg Curl 3x8 @75 (before: 3x10 @60)
Back Ext. 3x12 @25 (before: 3x12 @10)

COMMENTS:
I upped most exercises to finish out this routine...Felt good, but kind of sore!

[fergie80]

I'm finishing up my bulk this week! Time to get cut for Spring Break! I will be visiting my trainer on Friday to put together a new diet, routine, and to check my BF%. I have gained 15lbs and I feel that I could have put on more weight with a better diet, but I will work on that on my next bulk. Now it's time to look good for Spring Break!

[fergie80]

Week 7 Day 3 Rot. - Cuffs/Back/Bis (THIS IS THE LAST WEEK OF THIS ROUTINE!)

Cable Ext. Rot. 2x14 @25 (before: 2x14 @15)
DB Ext. Rot. 2x12 @15 (before: 2x14 @10)

Chins 3x8 @BW (before: 3x9 @BW)
EZ Bent Over Row 3x8 @110 (before: 3x8 @90)
Pullovers 3x10 @90 (before: 3x10 @70)

EZ Rev. Curls 3x8 @50 (before: 3x8 @50)
DB Hammer Curls 3x7 @25 (before: 3x9 @25)
BB Curls 4x7 @65 (before: 3x8 @40)

Wrist Curls 3x20 @55 (before: 3x20 @45)

COMMENTS:
I felt pretty confident today...some of my weight or reps have dropped from the week, but it was partially because I kept tweeking and reordering this workout. I also think I was just working harder nearing the end on some of the back exercises and it kind of tired me out for the bis. The rot. cuff exercises seemed to make me kind of tired for my back.

[fergie80]

Week 1 Day 4 - Quads/Calves (THIS IS THE LAST WEEK OF THIS ROUTINE!)

Front Squat 4x8 @145 (before: 4x8 @115)
Split Squat, RFE 3x9 @30 (before: 3x9 @25)
Light Leg Ext. 3x15 @50 (before: 3x14 @40)

Standing Calf Raise 3x10 @110 (before: 3x8 @90)
Seated Calf Raise 3x10 @75(before: 3x10 @55)

COMMENTS:
Good day! Finally finished with bulking. On to my cut routine.

[fergie80]

Measurements as of: 2/1/02

Age: 22
Height: 5'9"
Weight: 160lbs
BF%: 12%

Chest: 36"
Biceps: 12.25"(R) 12.25"(L)
Forearms: 10.75"(R) 10.5"(L)
Waist: 34"
Thighs: 22"(R) 22"(L)
Calves: 13.75"(R) 13.5"(L)

Here are my Progression Pics (http://dana.ucc.nau.edu/~jsf2/fergie80.htm)!

[fergie80]

This journal is done. Cheating all weekend on my diet before Monday when I start my new diet and workout. Go Rams!