MSJ016's Training Journal (first bulk-comments wanted) - ABCbodybuilding

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  #1  
Old 06-29-2003, 04:51 PM
Little Juice Little Juice is offline
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Default 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
  #2  
Old 06-29-2003, 04:53 PM
Little Juice Little Juice is offline
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Default Re: MSJ016\'s Training Journal (first bulk)

Split:

shoulders/traps/neck
biceps/triceps
legs
x
chest
back/forearms
x
  #3  
Old 07-07-2003, 06:58 PM
Little Juice Little Juice is offline
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Default 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


  #4  
Old 07-08-2003, 09:39 PM
Little Juice Little Juice is offline
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Join Date: Mar 2003
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Default 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
  #5  
Old 07-10-2003, 06:34 PM
Little Juice Little Juice is offline
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Join Date: Mar 2003
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Default 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
  #6  
Old 07-12-2003, 03:29 PM
Little Juice Little Juice is offline
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Join Date: Mar 2003
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Default 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



  #7  
Old 07-14-2003, 02:01 PM
Little Juice Little Juice is offline
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Join Date: Mar 2003
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Default 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]
  #8  
Old 07-14-2003, 06:15 PM
Little Juice Little Juice is offline
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Join Date: Mar 2003
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Default 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
  #9  
Old 07-15-2003, 08:08 PM
Little Juice Little Juice is offline
Little Juice should change his/her status!
Middleweight
 
Join Date: Mar 2003
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Posts: 654
Default 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
  #10  
Old 07-17-2003, 11:21 PM
Little Juice Little Juice is offline
Little Juice should change his/her status!
Middleweight
 
Join Date: Mar 2003
Location: Pa
Posts: 654
Default 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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