Scott B's journey to 160 - ABCbodybuilding

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Old 09-09-2003, 10:41 AM
Scott B Scott B is offline
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Default Scott B\'s journey to 160

I'm finally getting around to starting another journal - it's about time!

A couple of weeks ago I finished the 24 workout mass blitz. I cut up nicely but didn't gain much but that was my fault. I decided to do 2 days of cardio on the days off per week and really kept up a maintenance diet instead of a bulking one. None the less I feel that I got a lot stronger and over all I feel it was a successeful "24".

I'm going to the beach mid October so I'm not going to start serious bulking until after I get back. I'm keeping it real simple just doing sets that hit failure around 8 reps. I'm lifting Mon, Wed, and Fri. with cardio on Tue. and Thur. rest days on the weekend. Diet is about 2500 cals a day with about 150 grams of protien.

I'm at 152 lbs, 10.5% bf, going for 160 by Jan 1, 2004.

The workouts:

9/8/03 chest, shoulders, bis

flat db bench
warm up 30s x 12
60s x 8
60s x 7
60s x8

incline db bench
50s x 8
50s x 8
50s x 8

cable cross overs
80x x 6
70s x 8
75s x 8

db shoulder press
45s x 7
45s x 7
45s x 8

close grip upright bb rows
80 x 8
80 x 8
80 x 8 (last 2 were cheated up)

front raises
20s x 8
20s x 8
20s x 8

incline close grip bb bench

80 x 8
80 x 8
75 x 8

db extensions
45 x 8
55 x 6
50 x 8

incline swiss ball push-ups - 6 (that sucks)

This was a descent workout, not as intense as the 24 but I had a good chest pump. I'm disappointed that I'm not lifting more in the shoulder press but when I do shoulders after chest it's hard to expect more.




  #2  
Old 09-10-2003, 03:54 AM
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Default Re: Scott B\'s journey to 160

I'm looking forward to seeing your results Scott!
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  #3  
Old 09-10-2003, 09:42 AM
Scott B Scott B is offline
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Default Re: Scott B\'s journey to 160

Thanks JW, Let's just hope there are some. I seem to be stuck in the low 150s.

9/9/03 cardio & abs

25 mins on the stationary bike/medium intensity

abs
side bends
3 sets 45 x 20 each side

3 sets v-ups x 20

It's been a couple of weeks since my last cardio workout and it felt so good.

The bad news - I weighed myself this morning and I came in at 151. I better start eating more before I slip below 150.
  #4  
Old 09-12-2003, 08:47 AM
Scott B Scott B is offline
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Default Re: Scott B\'s journey to 160

9/10/03 back, bis, traps

warm up - bent over lat raises 15s x 15

wide grip pulldowns
125 x 8
130 x 8
130 x 8

wide grip bent over rows
100 x 8
110 x 8
110 x 10
I'll the weight up 20 lbs next time

face pulls
110 x 10
120 x 12
130 x 10
As this is a new movement for me it's taking me a while to find the right weight. I'll try 150 next time and see how it feels

db preacher curls
30 x 5
25 x 8
20 x 10
I wish I could figure out a way to get a 2.5 lb increment on the dbs.

bb curls
60 x 9
65 x 6
65 x 6

hammer curls
25s x 9
30s x 8
30s x 8

bb shrugs
175 x 10
185 x 8
185 x 8
185 x 7

I had sort of a heavy lunch and ended up going to the gym early so I felt a little lethargic while I was doing back work but finally pulled out of it by the time I started bis.


9/11/03 cardio/abs

25 min on the stationary bike

hanging reverse crunches
15, 12, 6

The cardio went well but I should have done 3 more sets of ab work but for some reason had no concetration and left after the cruches.
  #5  
Old 09-12-2003, 11:38 AM
rcfriend rcfriend is offline
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Default Re: Scott B\'s journey to 160

Scott,
It's an encouragement to see someone else flying in about the same weight class - just about all the guys I see at the gym are around 180-240!
I'm an an ecto-mesomorph just starting out - now 9 weeks in having gone from 135 to 153, and 10.5% bf to under 8% bf. - my original target was 155 by Christmas. Just glad to see someone else out there who isn't shooting for 250!
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  #6  
Old 09-14-2003, 09:49 AM
Scott B Scott B is offline
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Default Re: Scott B\'s journey to 160

rcfreind, wow, that's great progress in 9 weeks it took me a lot longer. It took me a little over a year to go from 138 @ 14% bf to 160 @ 15% then I cut back last spring to 152 @ 10.5%. In October I'll start bulking again in earnest and hopefulluy hit 160 by the New Year. Good luck on 155 though at the rate your going, I doubt you'll have a problem.
  #7  
Old 09-14-2003, 09:56 AM
Scott B Scott B is offline
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Default Re: Scott B\'s journey to 160

9/12/03 legs

dead lifts (yes, I'm doing deadlifts on leg day)
warm-up - 135 x 8
225 x 8
225 x 8
235 x 5

bi lateral leg press
200 x 8
250 x 8
250 x 8

leg curl
135 x 8
135 x 8
136 x 6

good mornings
115 x 8
125 x 8
130 x 8
I really have to start out low on these or I never find the right form.

seated calf raise
70 x 8
80 x 8
90 x 8
90 x 8
90 x 8

Fianlly a great workout. Everything felt exactly right, I was sweating like a stuck pig and I felt great. Dead lifts make me happy. [img]/forum/images/graemlins/smile.gif[/img]
  #8  
Old 09-17-2003, 06:37 PM
Scott B Scott B is offline
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Default Re: Scott B\'s journey to 160

I'm falling a little behind here. I've been really busy but here goes.

9/15/03 cheast, shoulders, tris

flat bb bench
warm up bar x 20
135 x 8
135 x 8
135 x 8 last 2 reps were assisted

Incline bb bench
115 x 5
115 x 6
105 x 6
That sucks!!!!!

db flys
40s x 8
40s x 7
40s x 8

military press (smith machine)
65 x 8
65 x 6
60 x 6

lat raises
25s x 8
20s x 8
20s x 8

pull-overs
45 x 8
50 x 8
55 x 8

dips
40 x 5
35 x 6
35 x 5

The pull overs did me in, I think I'll do dip before pull overs from now on.

close grip pull downs
70 x 8
70 x 5
70 x 8

All in all a great work out. I really like pull overs but I can never decide which workout to put them in. It feels to me that they work back, chest and shoulders equally.
  #9  
Old 09-17-2003, 06:41 PM
Scott B Scott B is offline
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Default Re: Scott B\'s journey to 160

9/16/03 cardio and abs

25 min on the stationary bike
side lifts on the back extension machine with a 10 lb wt behind my head - 3 set of 20. This is the first time I've done these, I'm not even sure of what they are really called but they kill your obliques.

v-ups
2 sets of 20 and 1 of 15
  #10  
Old 09-17-2003, 06:49 PM
Scott B Scott B is offline
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Default Re: Scott B\'s journey to 160

9/17/03 back, bis, traps

wide grip pull-ups
9, 8, 5
I'm really trying for perfect form on these and trying to hit my sternum to bar on every rep.

face pulls
130 x 10
140 x 10
140 x 15
I think I need some coaching on these they still don't feel right

bent over db rows
60 x 8
65 x 8
65 x 8
got to go up to 70

alternate curls
35s x 8
35s x 6
30s x 9

machine preacher curls
60 x 7
55 x 7
50 x 6

incline db curls
25s x 8
25s x 8
25s x10
It's up to 30s on these

db shrugs
70s x 10
70s x 10
70s x 10
65s x 10
60s x 10

I went down from 75s on these to get as much ROM as possible.

Another great workout. One of the guys at the gym complimented my pull ups - way cool!
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