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#1
06-29-2003, 04:51 PM
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MSJ016\'s Training Journal (first bulk-comments wanted)
i am going through my first bulk this summer, wahoo.
i hate how small i am right now, so hopefully i will pack on some mass by the end of the summer. please comment, i appreciate all help. -Matt Age: 15 Height: 5'8'' Weight: 135 Weight Goal: 150 |
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#2
06-29-2003, 04:53 PM
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Re: MSJ016\'s Training Journal (first bulk)
Split:
shoulders/traps/neck biceps/triceps legs x chest back/forearms x |
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#3
07-07-2003, 06:58 PM
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Re: MSJ016\'s Training Journal (first bulk)
Monday 7/7
shoulders/traps Shoulders -warmup: smith machine shoulder press 2x20 -smith machine shoulder press double drop set supersetted with dumbell front raises 5x8/6/6 ss 5x8 -dumbell side lateral raises 4x12 Traps -dumbell shrugs ss with dumbell holds 5x10 ss 5x30sec smith machine behind the back shrugs 3x10,8,6 |
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#4
07-08-2003, 09:39 PM
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Re: MSJ016\'s Training Journal (first bulk)
Tuesday 7/8
Biceps/Triceps Triceps -tricep pushdowns sets x weight x reps 2x40x20 4x60x10 -skull crushers supersetted w/ close grip bench press 4x40x8 4x40x15 -behind the back dips 25x15 25x12 35x12 35x10 Biceps -warmup: Incline DB curls 3x20x15 -Cambered Bar Curls (double drop sets) 4x50/40/30x10/10/10 i got an awesome pump after this! -Preacher Curls supersetted w/ alternating DB curls 4x40x10 4x20x8 -cable 21's 4x30x21 |
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#5
07-10-2003, 06:34 PM
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Re: MSJ016\'s Training Journal (first bulk)
Wednesday 7/9
Legs Quads/Hams -5 minute warmup on bike -Squats 85x20 85x20 160x12 160x10 160x10 140x8 i had to lower the weight because i almost passed out -DB Lunges (weight is each dumbell) 45x15 45x10 45x8 45x8 -Leg Extensions 70x12 70x10 80x10 90x10 -Lying Leg Curls 70x12 70x8 70x8 70x6 Calves -Calf Raises on Smith Machine 105x15 105x15 105x15 -Seated Calf Raises 70x15 70x15 70x15 -Seated Donkey Calf Machine 120x15 120x15 120x15 |
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#6
07-12-2003, 03:29 PM
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Re: MSJ016\'s Training Journal (first bulk)
Friday 7/11
Chest -Flat Bench Press supersetted w/ DB flys 65x20 95x10 ss 25x12 95x10 ss 25x12 95x5 ss 20x12 85x8 ss 20x12 -Incline Bech Press 85x10 85x7 85x4 75x7 -Cable Crossovers (weight is both sides combined) 100x12 100x10 100x10 100x10 -Chest Press Machine 90x12 90x12 90x8 90x8 -Fascia Streching (holding DB's in the bottom part of flys) 25x30seconds |
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#7
07-14-2003, 02:01 PM
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Re: MSJ016\'s Training Journal (first bulk)
Saturday 7/12
Back/forearms Missed back/forearms day, wasn't home saturday or sunday. [img]/forum/images/graemlins/frown.gif[/img] |
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#8
07-14-2003, 06:15 PM
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Re: MSJ016\'s Training Journal (first bulk)
Monday 7/14
Shoulders/Traps/Neck Shoulders -warmup: smith machine shoulder press 35x20 35x20 -smith machine shoulder press double drop set supersetted with dumbell front raises 55/45/35x8/6/6 ss 15x8 55/45/35x8/6/6 ss 15x8 60/50/40x8/6/6 ss 15x8 60/50/40x8/6/6 ss 15x8 60/50/40x8/6/6 ss 15x8 -DB Side Laterals 4x15x12 Traps -dumbell shrugs supersetted with dumbell holds (weight is each dumbell) 5x60x10 ss 5x60x30sec -smith machine behind the back shrugs 125x10 145x8 145x6 Neck -Neck Curls 30x20 30x20 30x15 |
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#9
07-15-2003, 08:08 PM
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Re: MSJ016\'s Training Journal (first bulk)
Tuesday 7/15
Biceps/Triceps Triceps -warmup: tricep pushdowns 2x50x15 -skull crushers supersetted w/ close grip bench press 4x45x8 4x45x15 -tricep pushdowns 4x60x10 -behind the back dips 35x15 35x12 35x12 35x10 Biceps -warmup: Incline DB curls 3x20x15 -Cambered Bar Curls (double drop sets) 4x50/40/30x10/10/10 -Single Arm Cable Curls 30x10 30x8 30x8 30x6 -cable 21's 4x50x21 |
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#10
07-17-2003, 11:21 PM
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Re: MSJ016\'s Training Journal (first bulk)
Wednesday 7/16
Legs Quads/Hams -warmup: 5 mins on exercise bike -Squats 105x15 155x8 155x6 155x10 155x8 (today was wierd, i reached failure at 6 on one set, then the next set i could do 10 of the same weight [img]/forum/images/graemlins/confused.gif[/img]) -Leg Press 110x12 160x12 180x12 230x7 -Leg Extensions 80x12 90x10 115x8 120x6 -Stiff Leg Deadlifts 115x12 115x12 115x10 115x8 (today was the first time i did these, but i didnt feel them in my hams at all. i got to work on my form) Calves -Smith Machine Calf Raises 65x15 105x12 125x12 125x10 145x10 (had a crappy calve workout today because there were 2 really, really hot girls right in front of me. too hard to focus. but of course i was a ***** and didnt talk to them [img]/forum/images/graemlins/frown.gif[/img] [img]/forum/images/graemlins/blush.gif[/img]) -Seated Donkey Calf Machine 140x12 140x10 140x10 140x9 -Reverse Calf Raises 25 18 15 12 (first time i did these too and all they did was made my feet hurt, i barely felt them in my calves [img]/forum/images/graemlins/confused.gif[/img]) |
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