Scott B's journey to 160 - Page 2 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Closed Thread
 
Thread Tools
  #11  
Old 09-19-2003, 09:16 AM
Scott B Scott B is offline
Scott B should change his/her status!
Super-Heavyweight
 
Join Date: Apr 2002
Location: St. Louis, MO
Posts: 3,645
Default Re: Scott B\'s journey to 160

9/18/03 cardio and abs

25 min on the stationary bike. It seemed so easy but I have to resist uping the intensity - I'm having a hard enough time gaining.

decline crunch with plate held behind my head
10lb plate x 20
25lb plate x 11
25lb plate x 10

I like reach failure at that low rep level, I'm hoping it's an effective way to work my abs.

swiss ball crunch
3 sets x 20 with stretches in between sets

I actually enjoyed the ab work today, maybe I'm turing that corner and I'll like it as much as I like my other workouts [img]/forum/images/graemlins/smile.gif[/img]
  #12  
Old 09-19-2003, 09:58 AM
should change his/her status! Edit
Guest
 
Posts: n/a
Default Re: Scott B\'s journey to 160

Hey Scott great drive and fire in your posts I am sure you will hit you goal soon. I have one question for you......I noticed in you posts that the weight you use either stays the same for each set or goes up like 5 lbs. I know when I gain the most muscle it is usualy from increasing the weight a lot more per set. Ir ealize that not all of us loose and gain the same I was just wondering if you have found this the best way for YOU or if you are just easeing back into the workouts....either way great job...
  #13  
Old 09-19-2003, 10:45 AM
Scott B Scott B is offline
Scott B should change his/her status!
Super-Heavyweight
 
Join Date: Apr 2002
Location: St. Louis, MO
Posts: 3,645
Default Re: Scott B\'s journey to 160

Mutt for the time being my aim is to reach failure around 8 reps so I adjust the weight to accomatate that goal. Some times I go up, sometime down and sometimes stay the same so that I can preform 6 - 8 reps with perfect form per set. This is just a holding pattern for me for the next few weeks as that I'll be on vacation in Oct. and I don't want to start any serious program unitil after that.
  #14  
Old 09-19-2003, 10:50 AM
should change his/her status! Edit
Guest
 
Posts: n/a
Default Re: Scott B\'s journey to 160

Ahh that makes sense...nice job still....
  #15  
Old 09-19-2003, 06:09 PM
Scott B Scott B is offline
Scott B should change his/her status!
Super-Heavyweight
 
Join Date: Apr 2002
Location: St. Louis, MO
Posts: 3,645
Default Re: Scott B\'s journey to 160

9/19/03 legs

box squats
warm-up 135 x 8
185 x 8
190 x 8
195 x 7

These felt so good. Each rep was right on. I'm pretty sure I could have gotten in on more on the last set but my back was going scrunchy so I decided to leave well enough alone.

leg extensions
165 x 8
170 x 8
170 x 8
That final rep was probably not all the way, but close.

lunges
3 sets with 50lb dbs
hate 'em, love 'em, hate 'em, love 'em ......

glute ham machine
3 sets with 15 lb db
On my last set I realized that I could arch my back a lot more and really hit the hams. It was amazing, I thought they were going to cramp up for second.

Rotary calf machine
5 sets x 200
Of all the calf exercises I do this is the one I feel the most even more then the seated calf raise machine.

I felt really good after this workout but I think I need to add 3 more sets to my quad work, I'm thinking of adding 3 sets of sissy squats x12 ea in between the squats and the extensions or maybe add two sets of squats and another set of extensions. I'll think on it.

  #16  
Old 09-19-2003, 07:00 PM
GetPsycho GetPsycho is offline
GetPsycho should change his/her status!
Olympia Contender
 
Join Date: Oct 2002
Posts: 11,387
Default Re: Scott B\'s journey to 160

[ QUOTE ]
I seem to be stuck in the low 150s.


[/ QUOTE ]

what does the diet\caloric intake look like
  #17  
Old 09-20-2003, 11:52 AM
Scott B Scott B is offline
Scott B should change his/her status!
Super-Heavyweight
 
Join Date: Apr 2002
Location: St. Louis, MO
Posts: 3,645
Default Re: Scott B\'s journey to 160

I'm around a daily caloric intake of 2500 with about a 175 gs of protien in there, fat intake is probably around 60.
  #18  
Old 09-23-2003, 10:48 AM
Scott B Scott B is offline
Scott B should change his/her status!
Super-Heavyweight
 
Join Date: Apr 2002
Location: St. Louis, MO
Posts: 3,645
Default Re: Scott B\'s journey to 160

9/22/03 chest, shoulders, tris
I weighed in at 155 this morning - up 3 lbs

flat db bench
warm-up 35s x 10
60s x 9
60s x 8
60s x 8

I couldn't believe this - 2 weeks ago I struggled with 55s. Inspired by my 3 new lbs I upped everthing by 5 lbs. I'm learning that my pre-workout meal has to be more then a cup of cottage cheese and a bannana. Today I had salmon with red bell pepper polenta and ****aki mushrooms. The results are undeniable.

incline db bench
55s x 8
55s x 8
55s x 8

cable cross overs
warm-up 40 ea side x 10
75 x 10
75 x 9
75 x 8

db shoulder press
warm-up 35 x 8
50s x 8
50s x 5
45s x 8

This is good. I actully got the 50s up without help.

close grip upright rows
85 x 8
85 x 8
85 x 8
I had to cheat up on the last two reps on each of the last two sets so I think I'll stick to this wt one more session

front raises
25s x 8
25s x 8
20s x 8
There is a vein in my right shoulder that was really beginning to pop.

close grip bb bench
95 x 8
105 x 8
105 x 8

db extension
55 x 8
55 x 8
55 x 8

And finally push ups on the swiss ball to use up anything that's left and there wasn't much - I got a lousy 8 reps in before I collapsed.

I couldn't be happier with this workout, I think I might be raising out of my plateau. [img]/forum/images/graemlins/smile.gif[/img]
  #19  
Old 09-23-2003, 10:57 AM
should change his/her status! Edit
Guest
 
Posts: n/a
Default Re: Scott B\'s journey to 160

Scott I used to workout without eating before. I had good workouts. Due to having a son that I love to see at night I had to push my workouts till after he goes to sleep abput 830pm. So I eat a light dinner at 630pm. Since then I have added 50-100 lbs to most of the bigger lifts (bench, squats, deadlifts) and the same kind of gains on the smaller. It does indeed help!
  #20  
Old 09-24-2003, 10:36 AM
Scott B Scott B is offline
Scott B should change his/her status!
Super-Heavyweight
 
Join Date: Apr 2002
Location: St. Louis, MO
Posts: 3,645
Default Re: Scott B\'s journey to 160

9/23/03 cardio & abs

25 min on the stationary bike
side bends with 45 lb db - 3 sets of 20 ea side
incline reverse crunch - 3 sets of 15

I would have done sets of 20 on the crunches but my abs still hurt from the weighted decline crunches on Thurs.

Wasn't into cardio today, I would rather have been lifting.
Closed Thread

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 04:13 AM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.