Fergie80's Journal 1 (Comments Welcome)

[fergie80]

Bulking Phase - Please comment freely!
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Last Stats as of 02/17/01:

Age: 21
Height: 5'9"
Weight: 145lbs
BF%: 12%


Chest: 33"
Biceps: 11"(R) 11"(L)
Forearms: 9.25"(R) 9"(L)

Waist: 33"
Thighs: 20.5"(R) 20.5"(L)
Calves: 12.75"(R) 12.75"(L)

Progression Pics

[fergie80]

NEW WORKOUT for next 4-6 weeks
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Week 1 Day 1 - Rot Cuffs/Chest/Tris

Cable Ext. Rot. 2x12 @15
DB Ext. Rot. 2x12 @10

DB Incline Press 3x8 @45
DB Decline Press 3x8 @35
HS Wide Press 3x10 @140

Dips 3x8 @BW
DB Skulls 3x10 @17
Rope Extension 3x13 @50


COMMENTS:
New routine, very tired by the time I got to tris. Low weight and lots of concentration for chest exercises and DB Skulls. Felt strong though...GOOD DAY!

[fergie80]

Week 1 Day 2 - Hamstrings/Hips

Deadlift 4x10 @115
RDL, one leg-DB 3x10 @25
Leg Curl 3x10 @60
Back Ext. 3x12 @10

COMMENTS:
Strong Day, very sore hams, kept the weight low to get out the reps, low weight on the RDL's to try to balance...GOOD Day!

[fergie80]

Week 1 Day 3 Rot. - Cuffs/Back/Bis

Cable Ext. Rot. 2x14 @15
DB Ext. Rot. 2x14 @10

Chins 3x9 @BW
EZ Bent Over Row 3x10 @90
Pullovers 3x10 @70

EZ Rev. Curls 3x8 @50
DB Hammer Curls 3x9@25
BB Curls 3x10 @50

Wrist Curls 3x20 @45

COMMENTS:
First Day so kept it light to get the reps out...looking for more reps(around 10reps) and more concentration...FAIR Day

[fergie80]

Week 1 Day 4 - Quads/Calves

Front Squat 4x9 @115
Split Squat, RFE 3x9 @25
Light Leg Ext. 3x14 @40

Standing Calf Raise 3x8 @90
Seated Calf Raise 3x10 @55

COMMENTS:
Kept it light for the first day...I HATE Split Squats. Front Squats was hurting my shoulder blades...but started to get use to it...FAIR Day

[fergie80]

Measurements as of 12/14/01:

Age: 21
Height: 5'9"
Weight: 155lbs
BF%: 9.4%
BMI: 22.7


Chest: 35"
Biceps: 12"(R) 12"(L)
Forearms: 10.25"(R) 10"(L)

Waist: 32.5"
Thighs: 21.75"(R) 21.75"(L)
Calves: 13.25"(R) 13"(L)

[fergie80]

Week 2 Day 1 - Rot Cuffs/Chest/Tris

Cable Ext. Rot. 2x15 @15
DB Ext. Rot. 2x15 @10

DB Incline Press 3x8 @50
DB Decline Press 3x8 @40
HS Wide Press 3x8 @150

Dips 3x10 @BW
DB Skulls 3x12 @17
Rope Extension 3x15 @50

COMMENTS:
VERY GOOD DAY!!! Felt strong about what I was doing. upped the weight on most exercises and upped the reps on a couple also. Tris are coming along very well.

[fergie80]

Week 2 Day 2 - Hamstrings/Hips

Deadlift 4x8 @120
RDL, one leg-DB 3x10 @25
Leg Curl 3x8 @65
Back Ext. 3x10 @15

COMMENTS:
Good warm up not sore at all, raised the weight by a couple lbs lower the reps, low weight on the RDL's to try to balance still...very difficult task...GOOD Day!

[fergie80]

Week 2 Day 3 Rot. - Cuffs/Back/Bis

Cable Ext. Rot. 2x15 @15
DB Ext. Rot. 2x15 @10

Chins 3x9 @BW
EZ Bent Over Row 3x8 @95
Pullovers 3x8 @75

BB Curls 3x8 @50
EZ Rev. Curls 3x9 @50
DB Hammer Curls 3x9 @25


Wrist Curls 3x20 @45

COMMENTS:
Still trying to figure out a good order for my biceps...I've been really tired by the time I get to BB Curls. Putting them at the beginning has helped alot...GOOD Day!

[fergie80]

Week 2 Day 4 - Quads/Calves

Front Squat 4x8 @135
Split Squat, RFE 3x10 @25
Light Leg Ext. 3x15 @40

Standing Calf Raise 3x10 @90
Seated Calf Raise 3x10 @60

COMMENTS:
Started raising the weight, and lowering the reps. Front Squats don't hurt my shoulder blades as much...starting to get use to them......EXCELLENT Day