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  #11  
Old 08-01-2007, 11:20 PM
airborneninja airborneninja is offline
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Default Re: johnnyfantastic\'s training journal

Way to go on dropping 50 lbs man! Thats a journey in itself! I agree with badblood that a strength routine puts a good base on you, gives you that "solid" appearance in my opinion.

But anyways I was just gonna say on behind the back dips to add weight by yourself try putting two parallel benches by eachother (make sure theres spares!) and then keep them closer than needed. Next set your chosen weight next to you (you should be seated on one bench) and sit with your legs up on the other bench then put the weight on your lap and now push the seat your legs are under out until your at your desired range! It may take a little knowing yourself for your bench distance but it works and lets ya pull it off without a partner or that awkward hey can you put this plate on my lap moment. I would start lower just to give yourself the feel but there it is!

Good luck mr fantastic!

Good luck!
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  #12  
Old 08-03-2007, 05:30 PM
JohnnyFantastic JohnnyFantastic is offline
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Default Re: johnnyfantastic\'s training journal

thanks! i'll give the behind the back dips a shot...

i think my plan is going to be to go through the entire 24 workout mass blitz program (i've already done 7!). in the meantime i'm going to evaluate a strength based program for the 6 weeks following. i guess i'm looking at this as more of a warm-up to a strength based program... because i'm really just getting back into a routine.

so, chest/shoulders/triceps:
flat bench dumbell presses: 55x12/55x10/(55x7,55x3,40x6,40x3)

incline dumbell presses: 40x12/40x9/(40x7,40x3,25x6,25x4)

incline flies: 25x10
superset (no rest) with flat flies: (25x5 drop to 10x5)

upright rows: (65x10x3/85x6x3/65x8x4/65x8x4/55x10x5/55x10x5)

lying tricep extensions: (30x15/45x10/45x8/45x6/45x6,30x6)

tricep pulldowns with rope: pyramid from 60 down to 10

shoulder press machine: pyramid from 50 down to 10

my triceps were dead after this... so were my delts. they're sore today, in a good way. my chest isn't though - i think my triceps/delts are a weak point because i think i'm capable of bench pressing more, just my stabilizers are weak. we'll see how that progresses...
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  #13  
Old 08-07-2007, 04:54 PM
JohnnyFantastic JohnnyFantastic is offline
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Default Re: johnnyfantastic\'s training journal

back/biceps/forearms

this one was pretty intense because of time constraints, but it felt good

wide grip bent over rows: 90x6/90x6/80x8/80x8/70x10/60x12

behind the neck pulldowns: (110x10,90x8,70x6)/(90x10,90x8,70x6)

incline dumbell curls: 25x12/25x10/25x8

preacher curls: 40x10/40x8/40x6

standing alternating curls: 25x6/25x8/25x10

wrist curls: (40x10,40x8,40x6)/(40x8,40x6)

reverse wrist curls: (20x10,20x8,20x6)/(20x8,20x6)
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  #14  
Old 08-07-2007, 06:04 PM
badblood909 badblood909 is offline
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Default Re: johnnyfantastic\'s training journal

This is your journal and I don't want to be rude, but.

You did 2 exercises for your back, 5 for your arms?
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  #15  
Old 08-07-2007, 06:50 PM
JohnnyFantastic JohnnyFantastic is offline
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Default Re: johnnyfantastic\'s training journal

yeah - i'm just going by the 24 workout mass blitz routine - only 2 exercises for back. i kind of agree that it seems a little light for back... and i actually enjoy working out my back a lot too!

i miss doing deadlifts too (which aren't part of the mass blitz routine)... perhaps i should start switching things up to more of a volume approach. i'm not sure i have the intensity to make this low-volume approach work.

i've also had some personal trouble in my life which has made my intensity pretty low - i actually lost more weight when i'm supposed to be bulking [img]/forum/images/graemlins/frown.gif[/img]

i'll re-evaluate my routine today and start fresh tonight. thanks for giving me a bit of a shake, i felt there was something off with this routine for me...
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  #16  
Old 08-08-2007, 12:09 PM
JohnnyFantastic JohnnyFantastic is offline
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Default Re: johnnyfantastic\'s training journal

alright, i've done some research, i'm going to change up my routine. i'm going to start a strength based program (as was suggested a number of times, thanks to everyone here) - "Starting Strength" is on order, so i'm going to take tonight off and then get started tomorrow.
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  #17  
Old 08-08-2007, 02:53 PM
badblood909 badblood909 is offline
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Default Re: johnnyfantastic\'s training journal

Good luck dude, you can always check out the journals here to get an idea of what problems we go through when planning our programs and what different routes we all take to achieve different goals, there are at least 3 people on the first page doing SS, with other doing similar low volume programs.
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  #18  
Old 08-20-2007, 05:40 PM
JohnnyFantastic JohnnyFantastic is offline
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Default Re: johnnyfantastic\'s training journal

i restarted my bulking phase with the rippetoe starting strength routine. i've been lazy about updating my journal so i'll put in all 5 of my workouts into this one entry and keep updating regularly from here.

impressions: at first i was a little worried about the volume being so low, but i've decided just to trust in the program. i certainly wouldn't be able to go up in weight every workout with any more volume than this, so it does make sense to me. eating enough good food has been difficult, but i'm trying my best to eat cleanly and as much as i can. my squatting has never been (!@#$%^&*)-to-ground before, usually just parallel - but for this routine i decided to go ATG and my knees feel great. actually, my squatting in general has felt great, so i'm quite pleased with this routine overall. i did add in 2x8 chin-ups and 2x8 dips on alternating workouts, but i've cut out all of my cardio (i was doing a lot of cardio before). i was thinking of adding 3 days of HIIT to my regimen, but that would probably be detrimental to any gains. i'm just worried about excessive gain of fat.

so, onto my workouts:
8/10/07: workout A
squats: 125x3x5
bench press: 125x3x5
deadlifts: 155x1x5

8/12/07: workout B
squats: 135x3x5
military press: 80x3x5
pendlay rows: 90x3x5
chins: 2x8

8/14/07: workout A
squats: 145x3x5
bench press: 135x3x5
deadlifts: 165x1x5

8/17/07: workout B
squats: 150x3x5
military press: 85x3x5
pendlay rows: 95x3x5
chins: 2x8

8/19/07: workout A
squats: 155x3x5
bench press: 140x2x5, 140x1x4.5 (missed my last rep so i'll stay at 140 for my next workout)
deadlifts: 170x1x5
dips: 2x8

i started my bench press too high i'm sure - i probably would have been better served to start around 100 lbs and move up by 5lbs/workout... depending on how i do next workout at the same weight i may end up resetting, but i almost had that 5th rep so i think i've got it this next round.
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  #19  
Old 08-23-2007, 11:15 AM
JohnnyFantastic JohnnyFantastic is offline
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Default Re: johnnyfantastic\'s training journal

i finally started eating properly - i'm going to stick with 2500-3000 quality calories/day, aiming for 1.5-2x g of protein per lb of body weight. my body fat right now is hovering around 16%. i'm going to try to stay on this bulking routine for 3 more months, then move on to cutting.

8/22/2007: workout B
squats: 160x3x5 - these felt *great*, eating enough is really making a difference
military press: 90x3x5
pendlay rows: 100x3x5
chins: 1x8, 1x6 (body weight +5 lbs)
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  #20  
Old 08-27-2007, 11:15 AM
JohnnyFantastic JohnnyFantastic is offline
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Default Re: johnnyfantastic\'s training journal

8/24/2007: workout A
squats: 165x3x5
bench press: 140x3x5
deadlifts: 180x1x5
dips: 2x8

8/26/2007: workout B
squats: 170x3x5
military press: 95x3x5
pendlay rows: 105x3x5
chins: 1x8, 1x7 (body weight + 5lbs)

i'm going to start going up by 2.5 lbs on bench press and military press, 10 lbs for deadlifts and 5lbs for everything else
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