Dennis The Menace's journal

[Menace]

Work-out days:
Tuesday, Thursday, Saturday, Sunday

2001
Seated military press - 250 lbs. x 5
*Incline bench press - 120 lbs. x 5
Lats spread - 150 lbs. x 5
Butterfly -120 lbs. x5
Triceps overhead press - 190 lbs. x5
Triceps pushdown - 120 lbs. x5
Seated bicep concentrated curls - 80 lbs. x3
Alternate dumbbell curls - 60 lbs. x3

*(edit for above)
Seated machine press instead of incline bench press - 120 lbs. x 5

2002
DB Bench Press - 70 x 7
Seated Machine Press - 140 x 5-6
DB Flyes - 35 x 9 (I wanna feel the stretch)
Alt. DB curls - 60 lbs.x 8 (pair)
Leg press - 400 x 8
DB Military Press - 50 x 8-9
Overhead tricep extension - 240 x 9
Triceps dips (machine)- 140 lbs. x 5
Triceps pushdowns - 100 lbs. x 7-8
Front DB Lateral raise - 35 lbs. x 8

----------------------------
everything is on average cause I don't keep a log of how much I do which I should have. I just memorize how much I do the most and then go from there.

[davec]

Dennis is that you in the photo? pardon my ignorance.

[Menace]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by davec:
Dennis is that you in the photo? pardon my ignorance.<hr></blockquote>

That's IFBB Pro Dennis James.

[Menace]

January 11, 2001 , January 12, 2001

Stats:
6'1
195 lbs.
bf=?
arms:16'
chest: 44'
waist: 37'


Goal: 235-240 lbs then cut down fat level to 6 to 14%. Arms to 20'

[Menace]

February split
-----------------
1 - Arms, abs
2 - Rest
3 - Legs, shoulders, abs
4 - Rest
5 - Chest, back, abs
6 - Rest
7 - Repeat cycle

*Abs -&gt; 50 reps of weighted ab crunch.

[Riaz]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by dennis the menace:
February split
-----------------
1 - Arms, abs
2 - Rest
3 - Legs, shoulders, abs
4 - Rest
5 - Chest, back, abs
6 - Rest
7 - Repeat cycle

*Abs -&gt; 50 reps of weighted ab crunch.<hr></blockquote>

Just a suggestion dude, why don't you train chest and back earlier in the week than arms and shoulders? I say this because your back workout prefatigues your biceps and forearms, while your chest workout prefatigues your shoulders and triceps. If you work the smaller muscle groups first thing in the week, you might rob the bigger, more complex muscle groups of an energetic workout. Also, if you're gonna do what I suggested, I also recommend working shoulders before arms as well. So, to sum this up, work chest and back early in the week, followed by shoulders, then arms, if you want to.

[Menace]

That sounds good man.
Maybe something like this:

1 - Chest, back
2 - Rest
3 - Shoulders, legs
4 - Rest
5 - Arms
6 - Rest
7 - Repeat cycle

??I'll try that. Thanks for the advice.

[Menace]

Supplements list:

February 2002 (Bulk)
---------------------
Creatine
Whey Protein
Weight gainer


March 2002 (Clean bulk & Pre-cut)
---------------------
Creatine
Whey Protein
Flax Oil
E/C/A Stack (every work-out only)
Multivitamins
Weight gainer

April 2002 (Cut)
---------------------
Creatine
Whey Protein
Flax Oil
E/C/A Stack (daily)
Multivitamins

[Riaz]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by dennis the menace:
That sounds good man.
Maybe something like this:

1 - Chest, back
2 - Rest
3 - Shoulders, legs
4 - Rest
5 - Arms

??I'll try that. Thanks for the advice.<hr></blockquote>

No problem dude. And, this is what I just do, it has nothing to do with working muscles in any order, or anything like that, but I'd take day 6 and day 7 off. I find that helps with recovery, and for some reason it keeps me motivated. But if you wanna restart the cycle on day 6 or day 7, that's cool, too.

[Menace]

STATISTICS AND GOALS

-------------------------
Current stats:
-------------------------
Weight - 205 lbs
Chest - 44'
Waist - 37' - 38'
Arms - 16' (cold)
BF - ? (Maybe 15-20)


-------------------------
Long term goals: (2-3 years duration)
-------------------------
Weight - 250 - 260 lbs
Chest - 47' - 48'
Waist - 34' - 35'
Arms - 20' - 21' (cold)
BF - 5 - 7%


-------------------------
Goals for now: (2002 only)
-------------------------
Weight - 235 lbs
Chest - 45'
Waist - 34
Arms - 17'
BF - 12% or below


Comments:
Life is a little bit tough because of college stuff and nutrition is always a question for me. Some days, its hard to maintain a plenty good meal but I can keep all the food I eat clean.

Cut/maintenance period starts on March 2002 (or mid) and bulk (clean) starts September 2002.

I hit the gym basically 3 times a week but I'll probably do it 4 sometime.

Competing in bodybuilding is also a goal for me if given a chance to do so. Right now, I'm focused on my career and to finish college. I'm also thinking about career in fitness training but I don't have the info to do so.

[Menace]

-------------------------
Current work-out routine:
-------------------------
(updated daily)

Chest
High-volume chest training:

Dumbbell press - 8 x 5
Seated machine press - 8 x 3
Dumbbell flyes - 8 x 5
Pec deck flyes - 8 x 5
Bench straight dumbbell pullovers - 8 x 3
Cable cross-overs - 8 x 3

24 sets total


Back

Lat machine pull downs - 8 x 4
Deadlift - 8 x 5
Shrugs - 9 x 5 (sometimes superset with any exer.)
Cable upright rows - 8 x 5
Seated pulley rows - 8 x 4

Optional: T-bar rows - 8 x 3

23 sets total + (optional)

Biceps

Concentration curl - 8 x 4
Standing Hammer curl - 8 x 4
EZ bar curl - 8 x 4
Standing Cable curl - 8 x 5
Standing Dumbbell curl - 8 x 4

21 sets total

Forearms

Barbell reverse curl - 8 x 5
Dumbbell wrist curls - 8 x 5

10 sets total

Triceps

Seated triceps extension - 8 x 5
Seated machine dip - 8 x 5
Pulley pushdowns - 8 x 5

(additional exercise coming soon)

15 sets total


Shoulders

Machine press - 8 x 5
Dumbbell press - 8 x 5
Dumbbell side laterals - 8 x 3-4
Cable upright rows - 8 x 5
Dumbbell alt. front raises - 8 x 5

23-24 sets total


Legs

Machine squats - 8 x 5
Legs extension - 8 x 5
Leg curls - 8 x 5
Leg press - 8 x 5
Standing calf raises - 8 x 5

25 sets total

Abdominal

Weighted ab crunch - 50 (3x a week)

The routines will be updated most of the time

[Menace]

--------------------
Average Daily Meals
--------------------

Meal 1:
1 serving weight gainer shake or 3 serv. of Whey protein shake
2 glasses of water
Oatmeal or cereal
Milk (once in a while)
2 glasses of water

Meal 2:
4-5 slices of wheat bread
1 tbsp. peanut butter
2 glasses of water

Meal 3:
2-3 slices of wheat bread
1 piece of chicken breast
2 glasses of water

Meal 4:
3 servings of Whey protein shake
creatine
2 glasses of water

Meal 5:
Variable (whatever my mom serves)
2 glasses of water

Meal 6/Post work-out:
3 servings of Whey protein shake
creatine
2 slices of wheat bread
1 tsp. peanut butter
2 glasses of water


*Meals subject to change but this is pretty much my average meal.

[Menace]

March split
---------------

1 - Shoulders, legs, abs
2 - Rest
3 - Arms, abs
4 - Rest
5 - Chest
6 - Back
7 - Rest

Then repeat cycle after day 7.

This split pretty much is almost the same as March but a slight changes. I'll be doing my chest and back on separate days for better individual focus on each large muscle groups.

I realized that I spend all my energy on my chest and when the time I work-out my back, the intensity is not there anymore.

--------
March 13
--------
Its close to spring break and I'm already excited so I can focus on training and eating right during the break. I changed my split a little bit to give my arms a little bit of breathing room.

Here is my current split for March:
Monday - Rest
Tuesday - Shoulders, Biceps, Abs
Wednesday - Rest
Thursday - Chest, Legs, Abs
Friday - Rest
Saturday - Arms, Abs
Sunday - Back


--------------
Updated daily...

[Menace]

March update:
--------------------

My plan is to start on my cut this month or somewhere in the middle of the month. All I'm doing right now is finishing half the bucket of 10 lbs. N-Large2 WG and I'm set. I'm also planning to get some glutamine on my next order of supplements.

Currently on my bulk. My waist went from 37 to 38 and I'm kinda worried a little bit. No doubt I'll have my cut next month. I also need to cut down my oatmeal serving from 2 to maybe just 1. The reason is because there's too much carbs on both weight gainer and oatmeal combined. I'll also start to cut down on wheat bread a little bit.

---

So I started my early cut but a gradual decrease in calories. I also started to lower my carbohydrates intake by 30% lower than usual. The reason I do this is because I don't want to cut and deprive myself too low. I want to keep the mass that I have while slightly lowering bodyfat. And of course no cardio for right now and will keep it that way as long as I can (except for dance clubs).

My new meal plan is as follows:

Meal 1
- 1 serving oatmeal
- 2 servings of whey protein shake
- 2 glasses of water

Meal 2
- 2 servings of cheerios or low sugared cereal or 1 tbsp. of peanut butter on whole wheat bread
- 2 glasses of water

Meal 3
- 2 servings of whey protein
- 2 glasses of water (estimate)

Meal 4
- 2 pieces skinless boneless chicken breast (seasoned)
- 2 pieces whole wheat bread (once in a while)
- 2 glasses of water

Meal 5
- 2 servings of whey protein
- 1 serving of any complex carbohydrates and any meat or veggies
- 2 glasses of water

Meal 6
- 2 servings of whey protein
- 1 tbsp. of peanut butter
- 2 glasses of water

---


More update coming...

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by dennis the menace:


2001
Seated military press - 250 lbs. x 5
Incline bench press - 120 lbs. x 5
<hr></blockquote>

truely bizarre

[track runner WeS]

Originally posted by dennis the menace:
2001
Seated military press - 250 lbs. x 5
Incline bench press - 120 lbs. x 5

--------------------------------------------------------------------------------

How comes you can military press more than you can bench ??
QUOTE] [/QUOTE]
thats what i was wondering , ur military press is over a 100lbs above ur incline press! incredible graemlins/images/icons/shocked.gif

[The Azn Oak]

quote:
--------------------------------------------------------------------------------
Originally posted by dennis the menace:

2001
Seated military press - 250 lbs. x 5
Incline bench press - 120 lbs. x 5

--------------------------------------------------------------------------------

How comes you can military press more than you can bench ??

[TheTom]

Yeah I looked in this folder awhile ago and was wondering the same thing lol. I assumed he meant 220 incline bench.

[Menace]

I don't know what I was thinking when I put that up. That's wrong. That's suppose to be "seated bench(machine) press".

My bench press is over 200 lbs x 6 (flat). but I usually do (flat)DB press which I can only do 70 lbs. x 7 for now.

My military press can go to 250 lbs. x 9 now. (Its machine that's why I can do that much.)

Sorry about that.

[Menace]

April
Cutting month

Coming soon...