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#1
02-12-2004, 09:18 PM
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Fahy\'s Journal **- 250 by 2006-**
After reading some of the journals here, I've decided to start my own. Tomorrow will be my first entry as today was a scheduled off day. My split looks like this:
Mon-Shoulders/Traps/Calves Tues-Legs Wed-Chest/Abs Thurs-off Fri-Back/forarms Sat-Bis/Tris/Calves So tomorrow will be back and forarms. I've been a little under the weather the past few days, but I still had a good lift on Wednesday. Tomorrow I plan on doing: Deadlifts- 5 sets Pull-ups- 4 sets Row machine supersetted w/ bent over lateral raises- 3 sets Close grip lat pull down supersetted w/ Wide grip pull down- 3 sets one arm dumbbell rows- 3 sets I weighed myself earleir tonight and was at 202. I'm hoping to get up to 206-207 by mid-march and then start cutting to maybe 197 or so. My measurement below are from January; 13% is the highest estimate I have gotten for BF%, usually I get around 10% so I want to be just under 10% when summer comes. Please feel free to comment. 
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#2
02-12-2004, 10:24 PM
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Re: Fahsy\'s Journal
Good luck.
__________________
<font color="red">"Any physique that everyone believes is natural is a natural physique that isn’t worth having." --Skip La Cour</font>
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#3
02-13-2004, 03:57 PM
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Re: Fahsy\'s Journal
Friday, February 13: Back/forearms
My cold was worse rather than better today, but I decided to lift anyway. Unfortuanly I probably should have taken the day off, I'll explain below. Pull-ups (wide grip) BW x 8 BW x 6 BW x 4 BW-50 lbs x 12 (had a good pump after these) Deadlifts 135 x 15 (warm up) 245 x 12 275 x 10 295 x 7 (I strained my lower back here, I must have lost focus or something) I probably should have ended my workout here but I kept going. I tried strethcing it and everything, but it still hurts now. The lat pull downs did not feel good on my back so I skipped them, I did three set of the row machine at a light weight (couldn't bend over to superset it with bent over lat raises) and left the gym fusturated. My plan is to still do bicpes and triceps tomorrow, but I'm having second thoughts, maybe I should just take the weekend off. I definatly will skip deadlifts next week, maybe focus more on my lats next friday. I am also thinking of changing my split to include cardio. Here is my thinking: Mon-Chest/biceps/abs Tues-HIIT Wed-Back/forearms Thus-HIIT Fri-Shoulders/Tris Sat-Leg/calves Any comments or suggestions would be appriciated. I'm in kinda of bum mood right now.
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#4
02-13-2004, 04:09 PM
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Re: Fahsy\'s Journal
Here Wednesday's chest workout (I dont remember everything)
Wednesday, February 11: Chest/Abs (which I neglected) Smith machine bench press (had never done this before, thought I'd give it a go) 205x 12 225x 8 250x 6 260x 4 275x 2 (if this was regular bench press I would have been happy) Incline Dumbbell press 65x 12 75x 10 80x 8 Flat dumbbell flys (went light and extra slow for these) 35x 15 40x 12 45x10 (great pump) Dips (I lean forward to emphasize the chest) BWx 12 BWx 10 BWx 8 Calves Raises(never got to them on leg day so I did them today) 10x 15 11x 15 12x 12 (did a bunch of dropsets after this, don't remember the weight...had a good pump after these and two days later my calves are still sore) Maching Press 10x 20 drop to 8x 12 10x 15 drop to 8x 8 (really good pump) Note: after I showered I noticed I could start to see some of the veins in my pecs. This makes me think my bf% is lower than I think (hopefully its closer to 10%).
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#6
02-14-2004, 10:23 AM
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Re: Fahsy\'s Journal
Haha, thanks ******.
Saturday, February 14: Off day I've decided to take today off and switch my split to the one listed above. I can't really bend down (I really did something bad to my back), but I feel I still should be able to do chest and biceps on monday. I'll probably do shoulders and tricpes on wednesday and then take it from there to see how my back feels.
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#7
02-15-2004, 01:41 PM
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Re: Fahsy\'s Journal
Sunday, February 15th: Off
Another off day today. My back feels better today, I'm think I can probably do everything except deadlift next week. Chest and Biceps tomorrow, legs tuesday, and shoulder and tricpes on wednesday. I will take it from there on what to do next. Haven't weighed myself in a few days, but I've been eating like a horse so hopefully I am still gaining. Side note: my back was actaully sore yesterday and still today from my crappy lift on friday. Here is what I plan on doing tomorrow: Incline barbell press supersetted with incline flys- 4 sets Flat dumbbell press- 4 sets Cable crossovers- 3 sets Standing barbell curls- 3 sets incline dumbbell curls- 3 sets preacher curls- 2 sets Dips- 3 sets
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#8
02-16-2004, 09:19 AM
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Re: Fahsy\'s Journal
Nice journal, Fahsy! [img]/forum/images/graemlins/smile.gif[/img]
Have a great chest/bi workout today! [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> -Wayne Gretzky http://www.rhondariley.com/009/thumbs/005.jpg "When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade." -Rhonda Riley <font color="009999">Click Here for ABC's Forum Rules</font> <font color="purple">Click Here for ABC's Index of Bible Studies</font>
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#9
02-16-2004, 04:36 PM
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Re: Fahsy\'s Journal
Thanks Tuf!
Monday, February 16th: Chest/biceps Incline Barbell press supersetted with incline dumbbell flys 135x 15 (warm up) 175x 10/ 30x 10 185x 8/ 30x 8 195x 6/ 30x 6 205x 4/ 30x 6 This really got my chest warmed up good. Flat dumbbell press 70x 10 80x 8 90x 6 Dips BWx 12 BWx 10 BWx 8 + 12 assisted Standing barbell curls 80x 12 90x 8 90x 4 drop to 60x 8 Peacher curls 40lbs (plus weight of EZ curl bar)x 12 50 + (")x 10 50 + (")x 6 drop to 20 + (")x 10 Fly machine 8(not sure how much weight this equals, maybe 80 lbs)x 10 9x 7 8x 8 Incline dumbbell curls 30'sx 10 35'sx 7 35'sx 4 Overall this was a good workout. My chest and biceps are really hurting right now. My back is about 80% so hopefully I will able to do legs tommorrow. (side note: I was listening to Deftones "Around the Fur" cd during my workout and it really got me pumped to lift)
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#10
02-17-2004, 08:15 PM
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Re: Fahsy\'s Journal
Tuesday, February 17: Triceps
My original plan was to do legs, but after I warmup set of squats I realized my back would not allow it. Rope press down 80x 12 90x 12 100x 10 (good warm up pump, nice slow reps) Skull crushers (with EZ curl bar) 50+barx 12 60+barx 10 60+barx 10 French Press 70x 12 70x 10 80x 10 80x 8 Dumbbell Kickbacks 12x15 15x10 15x10 Finished off with more cable pressdowns, but w/ the strait bar 90x 10 100x 8 That was it, noting real heavy for my triceps, but a good workout nonetheless. I didn't do close grip bench press only becuase I did chest yesterday. Tomorrow I'm planing on doing shoulders, traps, and calves. Thursday will be off, and friday I will do back (no deadlifts though). Saturday I will try legs again w/o squats this time (probably hack squats and machines).
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