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  #1  
Old 02-12-2004, 10:18 PM
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Fahsy Fahsy is offline
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Default 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  
Old 02-12-2004, 11:24 PM
IronFuji IronFuji is offline
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Default Re: Fahsy\'s Journal

Good luck.
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  #3  
Old 02-13-2004, 04:57 PM
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Fahsy Fahsy is offline
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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  
Old 02-13-2004, 05:09 PM
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Fahsy Fahsy is offline
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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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  #5  
Old 02-13-2004, 07:27 PM
junfan68 junfan68 is offline
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Default Re: Fahsy\'s Journal

[ QUOTE ]
after I showered I noticed I could start to see some of the veins in my pecs.

[/ QUOTE ]

Now that's what I'm talkin' about!
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  #6  
Old 02-14-2004, 11:23 AM
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Fahsy Fahsy is offline
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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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Old 02-15-2004, 02:41 PM
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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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Old 02-16-2004, 10:19 AM
Tuf Tuf is offline
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Default 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]
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  #9  
Old 02-16-2004, 05:36 PM
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Fahsy Fahsy is offline
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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  
Old 02-17-2004, 09:15 PM
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Fahsy Fahsy is offline
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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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