Fergie80's Journal 1 (Comments Welcome)

[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!

[fergie80]

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