Bulking again --- Evo's Journal

[EvoLuTioN]

Current Stats
Gender: male (not really a stat i dont plan to change this [img]graemlins/bluelaugh.gif[/img] )
Age: 28
Height: 5' 9"
Weight: 163

More to come have to get my journal from the truck, when im awake.

Notes: Was trying to get sick today at work, i came home and took 1g of Vit. C every 2 hours and slept inbetween. Doing fine now i think i kicked its ***.

First stats taken (9•3•01):
Weight: 152 #
biceps 12.5 inches
Forearms 10.5 inches
chest 39 inches
Quads 20.5 right 21.5 left
calves 13.5 inches
waist 31 inches
BF% unknown

Comment Page

[EvoLuTioN]

Note: upped the Vit C to every hour during work today and now cant tell i was even getting sick. I think im going to win the fight.

Note 2: going out in the cold and rain to get my journal from the truck now. [img]graemlins/bluelaugh.gif[/img]

[EvoLuTioN]

TO THOSE VIEWING THIS: if you have comments please post them in a new topic i want this to be as uncluttered as possible, Thanks for your consideration.


Ok this is from my first Workout that i wrote down the weights in my journal all will say 8•30 but that is when i put them on the computer they were within 1 week of that date, and the second column is from today or the last day for that exercise. Most of these are not 1 rep maxes but the highest working set during my workout. Some show only the max weight used not number of reps.

Flat bench 8•30•01 5x95 8x85
Flat bench 9•18•01 10x95 5x115 3x120
Flat bench 12•09•01 10x115 8x135 3x145

Incline DB presses 8•30•01 25's (didnt write down reps not many)
Incline DB presses 12•09•01 10x40's 10x45's 5x50's


Machine Flys 9•18•01 120 lbs.
Machine Flys 12•09•01 190 lbs.

Preacher Curl 8•30•01 45 lbs.
Preacher Curl 12•02•01 65 lbs.

Pullups 8•30•01 could not do any palms away
Pullups 12•11•01 9 wide grip palms away

DB shrugs 8•30•01 65's
DB shrugs 12•11•01 105's

Squats 8•30•01 115x10
Squats 11•28•01 245x6

Leg Presses 8•30•01 135 lbs x 10
Leg Presses 10•17•01 420 lbs x 10


NOTES: Biceps seem to be the lagging part as far as strength gains but they have been growing fine so at this time i dont think i will re-think how i train them.

(Comment page)

[EvoLuTioN]

HUGE ENORMOUS NOTE: GET MORE SLEEP!

[EvoLuTioN]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by EvoLuTioN:
Note: upped the Vit C to every hour during work today and now cant tell i was even getting sick. I think im going to win the fight.

Note 2: going out in the cold and rain to get my journal from the truck now. [img]graemlins/bluelaugh.gif[/img] <hr></blockquote>

I WIN .. i am fine now so back to taking my usual 3 to 4 grams of Vit C a day.

[EvoLuTioN]

Updated Stats:

Age: 28
Height: 5' 9"
Weight: 163 #
BF%: unknown

Measurements 12•13•01:
Biceps (R)13 7/8" (L)13 15/16"
Forearms: (L)12" (R)12 1/2"
Quads: (L)22 1/2" (R) 22"
Calves: 14"
Chest: 41 1/4"
Waist: 31"

NOTE: dont measure legs first thing in the A.M. i think i lost 1/4" from my last measurements because of this.

(comment page)

[EvoLuTioN]

Sample

Chest/Shoulders/Triceps workout from 12•09•01

Flat Bench Press
10 x 115
8 x 135
3 x 145 (2 without help from spotter previously i did 2 with this weight but had help on both)

Weighted parallel bar dips
10 x 35 lb plate + bodyweight
10 x 25 lb " "
10 x 25 lb " "

Incline DB presses
10 x 40's
10 x 45's
5 x 50's (first time to throw up some 50's on incline)

Machine Flys
10 x 170
6 x 190 (first time for this also)
6 x 150 (190 killed me should have done it last)

Tricep pushdowns (tri's are fried already)
7 x 140
8 x 130
10 x 100

Close grip bench press (finishing off tri's)
10 x 65
10 x 65
8 x 75

DB side lateral raises
12 x 15's
10 x 15's
8 x 20's
6 x 20's
8 x 20's
10 x 15's
10 x 15's

Skipped two exercises because my step-daughter was with me and we got to the gym a little late so we had to cut it short cuz she had to go to school the next day. I skipped Military presses and upright rows.

NOTE: my chest was sore for 3 days. UPDATE: take that back it was 4 days [img]images/icons/smile.gif[/img]




(comment page)

[EvoLuTioN]

Legs

12•14•01

Wide stance SQUAT
12x135
10x155
10x175
6x195
6x225
6x245

Calf presses on leg press machine
15x440
15x440
15x440 (all sets had partials after 15 till the pain was unbearable, also changed feet postion for each set)

Standing Calf Raises (giant drop set)
10x255
10x225
10x195
10x165
10x135
10x105
10x75 (all of these are one giant drop set stopping only to change weights, calves are so full of blood at the end you can barely move them and it becomes 10 partial reps)

Leg Curls
10x45
6x90
6x75
8x75

Seated Calf Raises
6x100
6x115
6x125 (went heavy low reps tonight usually do 10 reps but super slow or 21's)

Leg extensions (another giant drop set)
10x120
10x105
10x90
10x75 (stopping only to move the pin)

(skipped tib raises, or forgot rather because i was talking to someone)


Ok any comments? if so please use the comment page in the link below. Thanks


(comment page)

[EvoLuTioN]

Back/Biceps/Forearms


12•11•01

Warmup Pulldowns
120 x 10

Wide Grip Pullups
BW x 9
BW x 6 + 5 negatives
BW 6 negatives (only)
BW x 4 close grip palms facing in
BW 2 negatives (cgpfi)
(Negatives kill my numbers on this but i think they are really making a differece)

T-bar Rows
70 x 10
95 x 8
105 x 7

Incline DB Curls
30's x 10
40's x 2 (oops bit off too much, backed off next set)
35's x 6

Kneeling Shrugs
105's x 10
105's x 10
105's x 10 (all sets held 5 seconds top,bottom)

Reverse preacher curls
35 x 12
45 x 10
45 x 8

Hammer Curls (running the rack no rest)
35's x 4 partials
30's x 6 partials (better tho)
25's x 6 (3/4 reps)
20's x 8 reps
15's x 10 reps
10's x 10 reps (believe it or not by this time i was struggling on the 10's and someone came in about this time, i bet they were like **** what a loser lol [img]graemlins/bluelaugh.gif[/img] )

Behind back wrist curls
65 x 15
65 x 17
65 x 12

Reverse wrist curls
10's x 16
10's x 15
10's x 10

Roller
1 up 1/2 up reverse
(this is supposed to be 1 up 1 up rev. x 2 but i didnt make it this day)

Thats it a day of my back workout

(comment page)

[EvoLuTioN]

Training note: i made a lower volume workout today for the next 5 weeks (at least) Its not HIT but its less than i was doing, and it involves alot of shocking methods esp. Supersets. I had cut out all shocking methods pretty much for the last few weeks and went with basic sets. I like to change things often so that is why im going with this for a while. I might, just might try a total HIT workout if this "almost HIT" workout is productive. If not i know i will sometime in the future.

(comment page)