El Whey's Journal from 167Lbs to 184Lbs bulk, now cutting.

[EL WHEY]

Date 01/11/02
age: 29
weigt: 167
Height: 5' 8"
BF 20%

Major problems: Love handles(all my freaking life), fat in pectorials, small shoulders in a medium frame body.

I been doing weights for the past 3 weeks, from what I been reading here I learned that I kinda' been overtraining, and came to find out the importance of worrming up and streatching before I hit the iron THE HARD WAY (TRAPECIUS PAIN!)


Auch! Out for a week!

Any way here is my game plan:

"Back on the saddle" (doing it right)

Starting/returning date: 01/14/02 for 3 months (untill 04/19/02) lay off for 2 weeks and repeat hoping to gain a quick 20% increase (genes don't fail me now).

Here is the rutine, I will change exersises from time to time:

Schedule:

Monday - Chest/Triceps/Torso
Tuesday - off
Wednesday - Biceps/Back/Forearms
Thursday - off
Friday - Shoulders/Legs/Glutes
Saturday - off
Sunday - off

Abs almost daily


Exersises:

Chest
Flat Bench Press 4 sets
Incline Hammer Strength Machine 2 sets
Dumbell Flyes 2 sets

Back
Deadlift 3 sets
Lat Pull down 3 sets
Seated Cable Row 2 sets

Biceps
Standing Barbell Curls 3 sets
Preacher Curls (with dumbells) 1 set

Triceps
Tricep Press down 2 sets
Dips (weighted) 2 sets

Legs
Squats 4 sets
Leg Extension 2 sets
Leg Curl 2 sets
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way)

Shoulders
Seated Military Press (with dumbells) 4 sets
Lateral Raises 3 sets
Shrugs 3 sets


*Note, on all exercises I'll do 6-10 reps. As I increase the weight, I'll decrease the reps. For example, if I'm doing dumbell military presses, it might be 60lb dumbells for 8 reps, then 65lbs for 6 reps.

Diet:

Protein, Protein, Protein, about 170-250 grams per day, no less.

Not to much carbs but enought to get me out of the gym walking.

Multivitamins and extra Vitamin C

Eat 6 times a day to get that metabolism running all day.

No Junk!

Like Ford Mustangs?

MustangPics (http://www.geocities.com/mustangpics)http://www.slim-fast.com/weight_chart/my_chart.asp

[President Wilson]

Looks great, welcome aboard!

[EL WHEY]

Week [1] 01/14/02--01/18/02

"Chest"
Flat Bench Press 4 sets ??Lbs
Incline Hammer Strength Machine 2 sets ??Lbs
Dumbell Flyes 2 sets 20 Lbs ea

"Back"
Deadlift 3 sets 60lbs
Lat Pull down 3 sets 5,6,70lbs
Seated Cable Row 2 sets 60 70lbs

"Biceps"
Standing Barbell Curls 3 sets 40lbs
Preacher Curls (with dumbells) 1 set 40lbs 8reps

"Triceps"
Tricep Press down 2 sets ??Lbs
Dips (weighted) 2 sets ??Lbs

"Legs"
Squats 4 sets 50
Leg Extension 2 sets-50 57
Leg Curl 2 sets 55 75
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way) 75 90 105
glute 100


"Shoulders"
Seated Military Press (with dumbells) 4 sets @ 15 20 and 30Lbs
Lateral Raises 3 sets @30lbs
Shrugs 3 sets @ 80 90 and 100Lbs

abs 80 100Lbs


Note: It is Monday and I am Still sore from Friday's Calve raises.

[EL WHEY]

Week [2] 1/21/2002 - 1/25/2002
Weight:170


Chest
Flat Bench Press 4 sets 75 85 95 95
Incline Hammer Strength Machine 2 sets 90 110
Dumbell Flyes 2 sets 30-x bell

Back
Deadlift 3 sets 70lbs
Lat Pull down 3 sets 80.90 .100lbb
Seated Cable Row 2 sets 70 80lbs

Biceps
Standing Barbell Curls 3 sets 40lbs
Preacher Curls (with dumbells) 1 set 40lbs 8reps

Triceps
Tricep Press down 2 sets 40 50 .
Dips (weighted) 2 sets

Legs
Squats 4 sets 50
Leg Extension 2 sets-70 75
Leg Curl 2 sets 60 75
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way) 90 120 135
glute 100

Shoulders
Seated Military Press (with dumbells) 4 sets 20 25 30
Lateral Raises 3 sets .30lbs
Shrugs 3 sets 90

abs 80 100
torso 100 20reps x 115 15x2
side lifts-15repsx1 12repsx1@5lbs

[EL WHEY]

Week [3] 01/28/02--02/1/02

Chest
Flat Bench Press 4 sets 75/85/95/100
Incline Hammer Strength Machine 2 sets 90 110
Dumbell Flyes 2 sets 30-x bell do 25-30

Back
Deadlift 3 sets 70lbs 80 80
Lat Pull down 3 sets 80.90 .100lbb
Seated Cable Row 2 sets 70 75lbs

Biceps
Standing Barbell Curls 3 sets 40lbs
Preacher Curls (with dumbells) 1 set 40lbs 8reps

Triceps
Tricep Press down 2 sets 40 50 . - --50 55
Dips (weighted) 2 sets dip(assis)76 70

Legs
Squats 4 sets
Leg Extension 2 sets
Leg Curl 2 sets
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way)
glute

Shoulders
Seated Military Press (with dumbells) 4 sets 20 25 30
Lateral Raises 3 sets .30lbs
Shrugs 3 sets 90

abs 80 100
torso 100 20reps x 115 15x2
side lifts-15repsx1 12repsx1@5lbs
forarms 30lbs

[EL WHEY]

Week (4)feb 4th - 8th

177 Lbs, Gained 10Lbs!


Chest
Flat Bench Press 4 sets - 30.40.50.55
Incline Hammer Strength Machine 2 sets -100 110 do 100 105
Dumbell Flyes 2 sets 30-x bell do 25-30

Back
Deadlift 3 sets80 90 90
Lat Pull down 3 sets90.90 .100lbb
Seated Cable Row 2 sets 75 80lbs

Biceps
superset
Standing Barbell Curls 3 sets 40lbs
hamer curls 15lbs ea
Preacher Curls (with dumbells) 1 set 40lbs 8reps

Triceps
Tricep Press down 2 sets 40 50 . - --50 55
Dips (weighted) 2 sets dip(assis)76 70

Legs
Squats 4 sets 70 80 90 100
Leg Extension 2 sets-75 80
Leg Curl 2 sets 75 80
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way) 90 120 135-150 165
glute 112.5lbs
Week [4]

177 Lbs

Shoulders
Seated Military Press (with dumbells) 4 sets 25-30 35 35
Lateral Raises 3 sets .30lbs 30 40
Shrugs 3 sets 90 100 110.

abs 80 100
torso 100 20reps x 115 15x2
side lifts-15repsx1 12repsx1@5lbs
forarms 30lbs

[EL WHEY]

Week (5) Feb 13th - 17th
Weight 175Lbs mmmmmh? water?

Notes: Started taken 200mg of caffeine 45 min before workout results:
-Not much difference.
-No strenght improvement.
-Made workout a little easier.

Chest
Flat Bench Press 4 sets - 85.95.100 105
Incline Hammer Strength Machine 2 sets - 100 10reps 105lbs 7reps
Dumbell Flyes 25-30 xbell


Back
Deadlift 3 sets80 90 100
Lat Pull down 3 sets90.90 .100lbb
Seated Cable Row 2 sets 75 80lbs

Biceps
superset
Standing Barbell Curls 3 sets 40lbs
hamer curls 15lbs ea
Preacher Curls (with dumbells) 1 set 40lbs 8reps

Triceps
Tricep Press down 2 sets 40 50 . - --50 55
Dips (weighted) 2 sets dip(assis)64.70

Legs
Squats 4 sets 70 80 90 100
Leg Extension 2 sets- 80 85lbs
Leg Curl 2 sets 80 85lbs
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way) 150 165 180
glute none

Shoulders
Seated Military Press (with dumbells) 4 sets 25-30 35 35
Lateral Raises 3 sets .30lbs 30 40 1
torso none
shrugs 110 115 120

[EL WHEY]

Week [6] Feb 19...Feb 25
Weight 176


Chest
Flat bench Press w/ dumbells 4 sets 35Lb Dumbells
Incline bench press 2 sets 50Lbs
Incline bench dumbells flys 2 sets


Back
Deadlift 3 sets80 90 100
Lat Pull down 3 sets90.90 .100lbb
Seated Cable Row 2 sets 75 80lbs

Biceps
Standing Dumbbell curls 3 sets
Preacher curls 1 set

Triceps
Seated Tricep presses 2 sets
Dips (Assist) 2 sets 52Lb. 46Lb


Shoulders

Superset 1
Military press 20Lb Dumbells
Upright Rows 10Lb Dumbells

Superset 2
Lateral rises 10Lb Dumbells
Front raises 10Lb Dumbells


Legs
Calve rises 165 180 195
Superset:

Squats
Lunges

[EL WHEY]

Week [7] Feb 26...March 4
Weight 178

Chest
Flat Bench Press w/ dumbells 4 sets
Hammer incline bench press 2 sets
Incline bench dumbbell flys Flies 2 sets

Triceps
Seated Triceps Presses2 sets
Dips (weighted) 2 sets

Biceps
Standing Dumbbell Curls 3 sets
Preacher Curls (with barbell) 1 set

Back
Deadlift 3 sets90 90 100
Chins 3 sets
Seated Cable Row 2 sets 70 80lbs

Shoulders

Upright Rows 4 sets 55 55 60 60
front barbell raises. Extra-slow 3 sets
shrugs 115 120need stronger grip

Legs
Squats 4 sets 100 105 110 115
Leg Extension 2 sets 85 90 12reps
Leg Curl 2 sets 85 90 12reps
Seated Calve Raises 3 sets

[EL WHEY]

Week [8] March 6...March 11
Weight 180

Chest
Superset: 3 sets
Flat Bench Press w/ dumbells
Dumbbell flys Flies sets
Hammer incline bench press 2 sets

Triceps
Seated Triceps Presses2 sets
Dips (weighted) 2 sets

Biceps
Super set curls+Hammer Curls
Preacher Curls (with barbell) 1 set

Back
Deadlift 3 sets90 100 100
Chins 3 sets
Seated Cable Row 2 sets 70 80lbs

Shoulders:

Animals Program Week 1

Legs
Squats 4 sets 105 110 115 120
Leg Extension 2 sets 85 90 12reps
Leg Curl 2 sets 85 90 12reps
Standing Calve Raises 3 setsStanding Calve Raises 3 sets

[EL WHEY]

Week [9] March 13...March 21
Weight 183


Chest
Flat Bench Press w/ dumbells 4 sets
Hammer incline bench press 2 sets
Incline bench dumbbell flys Flies 2 sets

Triceps
8 weeks to bigger... Week 1

Biceps
8 weeks to bigger... week1

Back
Deadlift 3 sets90 100 100
Chins 3 sets
Seated Cable Row 2 sets 70 80lbs

Shoulders

Animals Program Week 2

Legs
Squats 4 sets 120 110 100 95 12 reps
Leg Extension 2 sets 85 90 12reps
Leg Curl 2 sets 95 95 12reps
Standing Calve Raises 4 sets 210 195 180 165

[EL WHEY]

Week [10] March 22...March 27 (slowly starting to cut)
182 Weight

Chest
Flat Bench Press w/ dumbells 4 sets
Hammer incline bench press 2 sets
Incline bench dumbbell flys Flies 2 sets

Triceps
8 weeks to bigger... Week 2

Biceps
8 weeks to bigger... week2

Back

Hyperextensions 3 sets
Seated Cable Row 2 sets 70 80lbs

Shoulders

Animals Program Week 3

Legs
Squats 4 sets 120 110 100 95 12 reps
seated Calve Raises 4 sets 50 40 30 30

[EL WHEY]

Week [11] March 28...April 5 (slowly starting to cut, week 2)
182 Weight

Chest
Flat Bench Press 4 sets
Hammer incline bench press 2 sets
bench dumbbell flys Flies 2 sets

Triceps
8 weeks to bigger... Week 3

Biceps
8 weeks to bigger... week3

Back

Chins 4 sets
Deadlifts 3 sets
Hammer machine 2sets


Shoulders

Animals Program Week 4

Legs
Squats 4 sets
Standing Calve Raises 4 sets

[EL WHEY]

Week [12] April 8...April 15 (cut week 1)
181 Weight
Chest
Decline Bench Press 4 sets
Hammer incline bench press 2 sets
bench dumbbell flys Flies 2 sets

Triceps
8 weeks to bigger... Week 4

Biceps
8 weeks to bigger... week 4

Back

Chins 4 sets
Deadlifts 3 sets
Hammer machine 2sets


Shoulders

Animals Program Week 5

Legs
Squats 4 sets
Seated Calve Raises 4 sets
Leg Extension 2 sets-90 95 12reps
gluts heavy

[EL WHEY]

Week [13] April 17...April 19 (cut week 2)
181 Weight
Chest
Bench Press 4 sets
Hammer incline bench press 2 sets
bench dumbbell flys Flies 2 sets
Triceps
8 weeks to bigger... Week 5

Biceps
Super set DB curls + hammer curls

Back

Chins 4 sets
Hang 3 sets
Hammer machine 2sets


Shoulders

Animals Program Week 5

Will rest for a week.

[EL WHEY]

New split for cut cycle

Monday Chest/Back
Tuesday Hitt
Wednesday Shoulders/Legs
Thursday Hitt
Friday Biceps/Triceps

Abs 2 or 3 times a week

Satarting 04/29/02

Start Heavy low reps.

Rest is over 04/29/02 weight 180, comming down!

[EL WHEY]

week [14] April 29- March

Chest
Flat Bench Dumbell Press 4 sets
set1 80 x 12
set2 80 x 12
set3 80 x 12
set4 80 x 12

Dumbell Flyes 2 sets
set1 35ea x 12
set2 30ea x 11

Incline Hammer Strength Machine 2 sets
set1 110 x 10
set2 110 x 6

Back
Deadlift 3 sets
set1 80 x 12
set2 80 x 12
set3 80 x 12

Lat Pull down 3 sets
Set1 120 x 8
set2 110 x 10

Back Extension
set1 120 x 8
set2 110 x 10

*****Tricep/Bicep*****Tha plan

Stand by for a great pump. Don't do it more than once evry 4/6 weeks for each group.

Biceps
1 set by 20 reps
1 set by 20 reps
Triceps
1 set by 20 reps
1 set by 20 reps
Up the weight a lttle
Biceps
1 set by 15 reps
1 set by 15 reps
Triceps
1 set by 15 reps
1 set by 15 reps
Up the weight a lttle
Biceps
1 set by 12 reps
1 set by 12 reps
Triceps
1 set by 12 reps
1 set by 12 reps
Up the weight a lttle
Biceps
1 set by 8 reps
1 set by 8 reps
Triceps
1 set by 8 reps
1 set by 8 reps
Up the weight a fair bit
Biceps
1 all out, balls to the wall set of 6 reps.
Triceps
1 all out, balls to the wall set of 6 reps.

Eat.
Rest.

Shoulders
Seated Military Press (with dumbells) 4 sets
Lateral Raises 3 sets
Shrugs 3 sets

Legs
Squats 4 sets
Leg Extension 2 sets
Leg Curl 2 sets
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way)