Wanger's Journal - Gettin RIPPED(comments welcome)

[Wanger]

I am starting this journal to keep me disaplined and motivated in my BBing goals. I'll post all my workouts and maybe my diet. Any critism and adivce is welcome.

Goals:
Bench - body weight
Squat - 2x body weight
Deadlift - dunno?

and have a visible six pack by April [img]/forum/images/graemlins/cool.gif[/img]

[junfan68]

Well, the obvious question is how tall are you and how much do you weigh? And what are your current lifts on bench, squats & DL's?

[Wanger]

Well, I was gonna take measurements tomorrow since the gym is closed today. I'm 5'7" and 147 last time I checked. Last time I benched 115 for 8 reps, squat 185 for 20 reps on my last set, and DLed 135 for 12 reps.

Arms - 12" 12/16ths
Forearms - 10" 13/16ths
Calve - 14.5"
Thigh - 21-22"
Waist - 30" 13/16ths
Chest/Back - 40.5"

[bombflower]

Good luck [img]/forum/images/graemlins/smile.gif[/img]

[Wanger]

Jan 2

Day 4 <font color="blue">- Biceps &amp; Triceps &amp; Forerms </font>

ahh i forgot to weigh myself

<font color="blue"> Biceps </font>
Standing Alternate DB Curls (warm up)
15 x 15,12
Barbell Curls
60 x 7
50 x 10,6
EZ Bar Preacher Curls (close grip)
30 x 8,6
20 x 11
EZ Bar Super 7s
30

<font color="blue"> Triceps </font>
Rope Pushdowns
45 x 10
40 x 10
35 x 9
EZ Bar Skullcrushers SS Close Grip Bench
25 x 5 SS 10
20 x 6 SS 10,6 SS 10
Assisted Parallell Dips
60 x 15
40 x 10,8

<font color="blue"> Forearms </font>
Wrist Curls SS Reverse Wrist Curls
30 x 15 SS 12,16 SS 4,8 SS 3
Hammer Curls
20 x 11,10,8

great arm pump after this workout, espescialy in the forearms!!
is this format good for people to read?

[Tuf]

[ QUOTE ]
great arm pump after this workout, espescialy in the forearms!!

[/ QUOTE ]
Awesome! [img]/forum/images/graemlins/cool.gif[/img]

[ QUOTE ]
is this format good for people to read?

[/ QUOTE ]
Looks great to me! [img]/forum/images/graemlins/smile.gif[/img]

[Venom]

Good workout Wanger [img]/forum/images/graemlins/smile.gif[/img]

[schless]

Good luck with your "fresh start." Starting off with a solid workout! [img]/forum/images/graemlins/smile.gif[/img] And yeah, I think the format's just fine for reading.

[Wanger]

Thanks guys. I think next time I'm not gonna have a new heading for each body part. No point really lol.. plus the colors take a while to figure out how to use

[Wanger]

Jan 3

Day 5 - <font color="blue"> Legs &amp; Abs </font>

Weight: 147 lbs

Squats
200 x 12,10,10,10,20
not great form... not to parralell either. Just wanted to gratify my ego and squat 200lbs. next week i'll start at 135 and goto parallell.

started abs because someone was on the Leg Press Machine
20 x 3s - these are 3 part crunches on a swiss ball
20,20

Leg Press
360 x 12,6
320 x 10,10
Leg Extentions
80 x 9
75 x 10
65 x 10

Lying Leg Curl
4 x 11,7
3 x 10 1/2
SLDLs
135 x 10
155 x 10,10
these were bad, couldn't use enough weight because my forearms are too weak.

Seated Calve Raises SS Standing Calve Raises
50 x 10 1/2 SS 300 x 10
50 x 10 SS 300 x 6 1/2
50 x 10 SS 300 x 6 1/2

Windmill - put all small ball between your legs and lower and raise your legs down, to the left and to the right
12,12
Side Lifts - side lifts on the ball
3kg ball x 15,15
Hanging Leg Lifts
knee lifts x 15
knee lifts alternating with leg lifts x 15

workout took 3 hours.. lol