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Old 03-12-2012, 09:34 PM
dannyjerome0 dannyjerome0 is offline
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Join Date: Apr 2010
Location: Detroit
Posts: 48
Default 24 workout mass blitz!

I probably should have posted this weeks ago when I started this program, but here it is anyway. I decided to embark on the 24 workout mass blitz program by Jacob Wilson:

http://www.abcbodybuilding.com/bulki...t%20levlel.pdf

I'm currently 28. I started lifting regularly when I was about 22. I haven't lifted regularly for a good 2 to 3 years, but rather intermittently. I currently weigh about 158 lbs. at 5'7". This journal is more so for my own personal resource, but I welcome critiques, comments, etc.

I'm currently on Cycle 6. I did chest yesterday, as far as I can recall I did (formatted as "lbs x reps;" dumbbell weights listed as per arm):

Flat bench barbell press:
205 x 5 (plus one assisted rep)
185 x 8
175 x 8; rest-pause 2 more reps; strip to 135 for 5 reps; superset with dumbbell flys: 30 x 12

Incline bench dumbbell press:
70 x 5; rest-pause 2 more reps
60 x 8
55 x 8; rest-pause 2 more reps; drop to 40 for 4 reps; superset with dumbbell incline flys: 25 x 12

Seated dumbbell shoulder press:
All of the following performed as one giant superset:
10 x 8
15 x 8
20 x 8
25 x 8
30 x 5
25 x 5
20 x 8
15 x 8
10 x 8

Dumbbell lateral raises:
25 x 8; superset - 15 x 6; superset - 10 x 8
20 x 8; superset - 12 x 6

Parallel bar dips:
BW x 15
BW x 12
BW x 10
25 x 6
25 x 5; drop to body weight for 3 more reps

In case anyone is wondering, this workout program has worked very well. I've easily gained 2 lbs. and am looking leaner and more muscular at the same time.
__________________
Danny
Age: 29
Weight: 147 lbs.
Height: 5'7"
Estimated body fat: 10%
Current fitness goal: Bulking
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