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  #1  
Old 11-10-2003, 04:52 PM
stikman stikman is offline
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Join Date: Sep 2003
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Posts: 68
Default Stikman\'s workout Journal.

<font color="red"> Split. </font>

Mon - Chest and Abs
Tue - Bi's Tri's
Wed - Legs and Abs
Thur - Back and Forearms
Fri - Shoulders, Traps and Abs
Sat - Rest
Sun - Rest

<font color="blue"> Monday - 11/10/03 - Chest Day </font>

<font color="purple"> Incline Barbell Bench </font>
Set 1 and 2 Warm ups
1 - 95 lbs x 12
2 - 95 lbs x 12
3 - 135 lbs x 12
4 - 185 lbs x 8
5 - 205 lbs x 6

<font color="purple"> Flat Db press SS Flat flys </font>
1 - 60 lbs x 10 ss 30 lbs x 10
2 - 65 lbs x 8 ss 35 lbs x8
3 - 70 lbs x 6 ss 40 lbs x6

<font color="purple"> Decline Barbell Bench </font>
1 - 135 lbs x 12
2 - 185 lbs x 10
3 - 205 lbs x 8

<font color="purple"> Laying DB pullover </font>
1 - 55 x 12
2 - 60 x 10
3 - 65 x 8

<font color="purple"> Seated machine Presses double drops </font>
1 - 180 x 4 - 135 x 6 - 60 x 10
2 - 195 x 2 - 135 x 6 - 75 x 8
3 - 210 x 1 - 135 x 6 - 75 x 6

<font color="purple"> decline Abs </font>
3 sets x 20 holding 25lbs plate.

__________________________________________________ ___

<font color="blue"> Tuesday - 11/11/03 - Bi's and Tri's </font>

<font color="blue"> Bi's </font>
<font color="purple"> Barbell Curls </font>
Warmup
40lbs Barbell 3 sets x 20

<font color="purple"> Concentration Curls Forced Negative </font>
1 - 25 lbs x 8 - 25 lbs x 8
2 - 30 lbs x 8 - 30 lbs x 8
3 - 30 lbs x 8 - 30 lbs x 8
4 - 30 lbs x 8 - 30 lbs x 8

<font color="purple"> Standing Cable Curls Holding Peak Contraction 5 count </font>
1 - 60 lbs x 12
2 - 70 lbs x 12
3 - 80 lbs x 12
4 - 90 lbs x 12

<font color="purple"> Alternating Hammer Curls Starting with weight Up not down </font>
1 - 30 lbs x 12
2 - 30 lbs x 12
3 - 25 lbs x 10
4 - 25 lbs x 10

<font color="purple"> Barbell Curls </font>
Ending excersice ( ohhhh the Pain!!!)
40lbs Barbell 3 sets x 20

<font color="blue"> Tri's </font>

<font color="purple"> Close-grip bench presses </font>
1 - 45 lbs x 12 Warmup
2 - 95 lbs x 12
3 - 115 lbs x 12
4 - 135 lbs x 12

<font color="purple"> Cable Push downs mid-grip </font>
1 - 120 lbs x 10
2 - 140 lbs x 8
3 - 160 lbs x 8

<font color="purple"> EZbar Standing tricep presses </font>
1 - 75 lbs x 10
2 - 85 lbs x 8
3 - 95 lbs x 6

<font color="purple"> seated Dips </font>
1 - 195 lbs x 10
2 - 225 lbs x 8
3 - 255 lbs x 6

__________________________________________

<font color="blue"> Wednsday - 11/12/03 - Legs </font>

<font color="blue"> Legs </font>
<font color="purple"> Squats </font>
1 - 95 lbs x 12 warmup
2 - 135 lbs x 12 warmup
3 - 185 lbs x 10
4 - 225 lbs x 8
5 - 275 lbs x 6

<font color="purple"> Leg Presses </font>
1 - 320 lbs x 12
2 - 410 lbs x 12
3 - 500 lbs x 10
4 - 590 lbs x 8
5 - 680 lbs x 6

<font color="purple"> Leg Extensions </font>
1 - 150 lbs x 10
2 - 165 lbs x 10
3 - 180 lbs x 10

<font color="purple"> Seated Leg Curls </font>
1 - 150 lbs x 10
2 - 165 lbs x 10
3 - 180 lbs x 10

<font color="purple"> Leg Adductor </font>
1 - 110 lbs x 10
2 - 120 lbs x 10
3 - 130 lbs x 10

<font color="purple"> Leg Abductor </font>
1 - 110 lbs x 10
2 - 120 lbs x 10
3 - 130 lbs x 10

<font color="purple"> Seated Calf Raises SS reverse calf raises</font>
1 - 50 lbs x 10 ss body weight x 10
2 - 75 lbs x 10 ss body weight x 10
3 - 100 lbs x 10 ss body weight x 10
held contration at the bottom for 5 count and at top for 5 count then SS.

<font color="purple"> Leg Press Calf Raises </font>
1 - 225 lbs x 10 + 10 Partials
2 - 255 lbs x 8 + 8 Partials
3 - 285 lbs x 6 + 8 Partials

<font color="purple"> Decline Crunches SS with Decline twist </font>
3 Sets - 25 lbs x 20 SS 10 twist.

_________________________________________


<font color="blue"> Friday - 11/14/03 - Shoulders and Traps </font>

<font color="blue"> Shoulders </font>
<font color="purple"> Smith machine Shoulder presses</font>
Machine = 15 lbs
1 - 65 lbs x 10
2 - 105 lbs x 10
3 - 155 lbs x 10
4 - 195 lbs x 8

<font color="purple"> DB lateral Raises - one arm at a time </font>
1 - 25 lbs x 12
2 - 30 lbs x 10
3 - 35 lbs x 8

<font color="purple"> Arnold Preses </font>
1 - 45 lbs x 7
2 - 45 lbs x 7
3 - 45 lbs x 7

<font color="purple"> Cable Front raises </font>
1 - 50 lbs x 12
2 - 60 lbs x 12
3 - 70 lbs x 10
4 - 80 lbs x 8

<font color="purple"> machine reverse flys </font>
1 - 90 lbs x 12
2 - 105 lbs x 12
3 - 120 lbs x 10

<font color="blue"> Traps </font>

<font color="purple"> Double drop DB shrugs </font>
3 Sets 65 lbs x 10 drop 40lbs x10 drop 25 x10

<font color="purple"> Lying Barbell shrugs </font>
1 - 135 lbs x 12
2 - 180 lbs x 10
3 - 225 lbs x 10 drop to 135lbs x 4 drop to 90 x 4

<font color="purple"> Standing calve machine shrugs </font>
1 - 215 lbs x 12
2 - 255 lbs x 10
3 - 295 lbs x 10

<font color="purple"> Incline crunches w 25 lb plate on chest ss with twist </font>
3 sets x 20 ss twist x 10

__________________
Stikman

Age - 32
Weight - 180lbs
height - 5'10"
Body fat - 11.6%
Bench - 225 x6
squat - 315 x6
leg press - 790

Training Journal

http://www.danasoft.com/vipersig.jpg
  #2  
Old 11-10-2003, 06:46 PM
Tuf Tuf is offline
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Join Date: Feb 2003
Location: The Uncomfortable Zone
Posts: 9,298
Default Re: Stikman\'s workout Journal.

Nice workout, Stikman! [img]/forum/images/graemlins/cool.gif[/img]
__________________
<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font>
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  #3  
Old 11-11-2003, 11:11 AM
stikman stikman is offline
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Join Date: Sep 2003
Location: NYC
Posts: 68
Default Re: Stikman\'s workout Journal.

Thanks Tuf. That really means a lot. sometimes you don't realize how good your workout is until somebody says something. Especially a Mod. Even thou I've never seen your picture your a great inspiration with the things you say and the way you help others.
__________________
Stikman

Age - 32
Weight - 180lbs
height - 5'10"
Body fat - 11.6%
Bench - 225 x6
squat - 315 x6
leg press - 790

Training Journal

http://www.danasoft.com/vipersig.jpg
  #4  
Old 11-11-2003, 04:16 PM
stikman stikman is offline
stikman should change his/her status!
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Join Date: Sep 2003
Location: NYC
Posts: 68
Default Re: Stikman\'s workout Journal.

<font color="blue"> Tuesday - 11/11/03 - Bi's and Tri's </font>

<font color="blue"> Bi's </font>
<font color="purple"> Barbell Curls </font>
Warmup
40lbs Barbell 3 sets x 20

<font color="purple"> Concentration Curls Forced Negative </font>
1 - 25 lbs x 8 - 25 lbs x 8
2 - 30 lbs x 8 - 30 lbs x 8
3 - 30 lbs x 8 - 30 lbs x 8
4 - 30 lbs x 8 - 30 lbs x 8

<font color="purple"> Standing Cable Curls Holding Peak Contraction 5 count </font>
1 - 60 lbs x 12
2 - 70 lbs x 12
3 - 80 lbs x 12
4 - 90 lbs x 12

<font color="purple"> Alternating Hammer Curls Starting with weight Up not down </font>
1 - 30 lbs x 12
2 - 30 lbs x 12
3 - 25 lbs x 10
4 - 25 lbs x 10

<font color="purple"> Barbell Curls </font>
Ending excersice ( ohhhh the Pain!!!)
40lbs Barbell 3 sets x 20

<font color="blue"> Tri's </font>

<font color="purple"> Close-grip bench presses </font>
1 - 45 lbs x 12 Warmup
2 - 95 lbs x 12
3 - 115 lbs x 12
4 - 135 lbs x 12

<font color="purple"> Cable Push downs mid-grip </font>
1 - 120 lbs x 10
2 - 140 lbs x 8
3 - 160 lbs x 8

<font color="purple"> EZbar Standing tricep presses </font>
1 - 75 lbs x 10
2 - 85 lbs x 8
3 - 95 lbs x 6

<font color="purple"> seated Dips </font>
1 - 195 lbs x 10
2 - 225 lbs x 8
3 - 255 lbs x 6

I can't even lift my water bottle. [img]/forum/images/graemlins/tongue.gif[/img]

I will also add this to the first post to keep better track of the workouts.
__________________
Stikman

Age - 32
Weight - 180lbs
height - 5'10"
Body fat - 11.6%
Bench - 225 x6
squat - 315 x6
leg press - 790

Training Journal

http://www.danasoft.com/vipersig.jpg
  #5  
Old 11-12-2003, 04:15 PM
stikman stikman is offline
stikman should change his/her status!
Newbie
 
Join Date: Sep 2003
Location: NYC
Posts: 68
Default Re: Stikman\'s workout Journal.

<font color="blue"> Wednsday - 11/12/03 - Legs </font>

<font color="blue"> Legs </font>
<font color="purple"> Squats </font>
1 - 95 lbs x 12 warmup
2 - 135 lbs x 12 warmup
3 - 185 lbs x 10
4 - 225 lbs x 8
5 - 275 lbs x 6

<font color="purple"> Leg Presses </font>
1 - 320 lbs x 12
2 - 410 lbs x 12
3 - 500 lbs x 10
4 - 590 lbs x 8
5 - 680 lbs x 6

<font color="purple"> Leg Extensions </font>
1 - 150 lbs x 10
2 - 165 lbs x 10
3 - 180 lbs x 10

<font color="purple"> Seated Leg Curls </font>
1 - 150 lbs x 10
2 - 165 lbs x 10
3 - 180 lbs x 10

<font color="purple"> Leg Adductor </font>
1 - 110 lbs x 10
2 - 120 lbs x 10
3 - 130 lbs x 10

<font color="purple"> Leg Abductor </font>
1 - 110 lbs x 10
2 - 120 lbs x 10
3 - 130 lbs x 10

<font color="purple"> Seated Calf Raises SS reverse calf raises</font>
1 - 50 lbs x 10 ss body weight x 10
2 - 75 lbs x 10 ss body weight x 10
3 - 100 lbs x 10 ss body weight x 10
held contration at the bottom for 5 count and at top for 5 count then SS.

<font color="purple"> Leg Press Calf Raises </font>
1 - 225 lbs x 10 + 10 Partials
2 - 255 lbs x 8 + 8 Partials
3 - 285 lbs x 6 + 8 Partials

<font color="purple"> Decline Crunches SS with Decline twist </font>
3 Sets - 25 lbs x 20 SS 10 twist.

I can't walk right!!!!. [img]/forum/images/graemlins/tongue.gif[/img]

I will also add this to the first post to keep better track of the workouts.
__________________
Stikman

Age - 32
Weight - 180lbs
height - 5'10"
Body fat - 11.6%
Bench - 225 x6
squat - 315 x6
leg press - 790

Training Journal

http://www.danasoft.com/vipersig.jpg
  #6  
Old 11-12-2003, 04:44 PM
Frenchie Frenchie is offline
Frenchie should change his/her status!
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Join Date: May 2003
Location: Driven
Posts: 1,188
Default Re: Stikman\'s workout Journal.

Welcome Stikman!! [img]/forum/images/graemlins/cool.gif[/img]

Your split looks pretty good (actually it is very similar to the one I was using previously) and your workouts look great!!! [img]/forum/images/graemlins/laugh.gif[/img]

How long have you been lifting?
__________________
My Online Training Journal


"Although others may ask why, you'll never be able to explain adequately. Only someone else with the same passion would understand"



  #7  
Old 11-12-2003, 10:37 PM
stikman stikman is offline
stikman should change his/her status!
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Join Date: Sep 2003
Location: NYC
Posts: 68
Default Re: Stikman\'s workout Journal.

Its been about 2 years but seriously lifting with a good diet and supplements about 5 months. I have seen more gains and changes in my body in the past 5 months than in the 2 years I've been training. It goes to show you that a good diet and supplementation makes a world of difference.

how about you how long have you been lifting.
__________________
Stikman

Age - 32
Weight - 180lbs
height - 5'10"
Body fat - 11.6%
Bench - 225 x6
squat - 315 x6
leg press - 790

Training Journal

http://www.danasoft.com/vipersig.jpg
  #8  
Old 11-13-2003, 12:21 PM
Frenchie Frenchie is offline
Frenchie should change his/her status!
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Join Date: May 2003
Location: Driven
Posts: 1,188
Default Re: Stikman\'s workout Journal.

[ QUOTE ]
Its been about 2 years but seriously lifting with a good diet and supplements about 5 months. I have seen more gains and changes in my body in the past 5 months than in the 2 years I've been training. It goes to show you that a good diet and supplementation makes a world of difference.

<font color="red"> Lol! That's so true!! [img]/forum/images/graemlins/cool.gif[/img] [img]/forum/images/graemlins/wink.gif[/img] </font>

how about you how long have you been lifting.

[/ QUOTE ]

<font color="red"> Pretty similar to you. I have been lifting for 3 years, starting when I was in college. However, I didn't know as much about nutrition and supplementation at that point and my workouts were not that structured. I have been lifting seriously however (taking the proper nutrition and supplements) for about 6 months now and have definitely seen some great improvements!! [img]/forum/images/graemlins/grin.gif[/img] </font>
__________________
My Online Training Journal


"Although others may ask why, you'll never be able to explain adequately. Only someone else with the same passion would understand"



  #9  
Old 11-14-2003, 01:28 PM
stikman stikman is offline
stikman should change his/her status!
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Join Date: Sep 2003
Location: NYC
Posts: 68
Default Re: Stikman\'s workout Journal.

I still need to perfect my diet. I eat healthy but I know I'm still missing some stuff. I will post my diet soon so maybe you can give me your input. I will also post pictures soon so I can get comments and advice as to where I need work.
__________________
Stikman

Age - 32
Weight - 180lbs
height - 5'10"
Body fat - 11.6%
Bench - 225 x6
squat - 315 x6
leg press - 790

Training Journal

http://www.danasoft.com/vipersig.jpg
  #10  
Old 11-17-2003, 01:28 PM
stikman stikman is offline
stikman should change his/her status!
Newbie
 
Join Date: Sep 2003
Location: NYC
Posts: 68
Default Re: Stikman\'s workout Journal.

<font color="blue"> Friday - 11/14/03 - Shoulders and Traps </font>

<font color="blue"> Shoulders </font>
<font color="purple"> Smith machine Shoulder presses</font>
Machine = 15 lbs
1 - 65 lbs x 10
2 - 105 lbs x 10
3 - 155 lbs x 10
4 - 195 lbs x 8

<font color="purple"> DB lateral Raises - one arm at a time </font>
1 - 25 lbs x 12
2 - 30 lbs x 10
3 - 35 lbs x 8

<font color="purple"> Arnold Preses </font>
1 - 45 lbs x 7
2 - 45 lbs x 7
3 - 45 lbs x 7

<font color="purple"> Cable Front raises </font>
1 - 50 lbs x 12
2 - 60 lbs x 12
3 - 70 lbs x 10
4 - 80 lbs x 8

<font color="purple"> machine reverse flys </font>
1 - 90 lbs x 12
2 - 105 lbs x 12
3 - 120 lbs x 10

<font color="blue"> Traps </font>

<font color="purple"> Double drop DB shrugs </font>
3 Sets 65 lbs x 10 drop 40lbs x10 drop 25 x10

<font color="purple"> Lying Barbell shrugs </font>
1 - 135 lbs x 12
2 - 180 lbs x 10
3 - 225 lbs x 10 drop to 135lbs x 4 drop to 90 x 4

<font color="purple"> Standing calve machine shrugs </font>
1 - 215 lbs x 12
2 - 255 lbs x 10
3 - 295 lbs x 10

<font color="purple"> Incline crunches w 25 lb plate on chest ss with twist </font>
3 sets x 20 ss twist x 10

I will also add this to the first post to keep better track of the workouts.
__________________
Stikman

Age - 32
Weight - 180lbs
height - 5'10"
Body fat - 11.6%
Bench - 225 x6
squat - 315 x6
leg press - 790

Training Journal

http://www.danasoft.com/vipersig.jpg
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