Fitts' path of fitness :p - ABCbodybuilding

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  #1  
Old 01-20-2009, 01:18 AM
Mfitts52 Mfitts52 is offline
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Default Fitts' path of fitness :p

So I figured starting a journal could do nothing but help me. Basically anything you see in my program that you think I could improve or remove to help myself out feel free to point out.Encouragement is always welcome haha. My "split" doesnt have too much of a thought process behind it. I lift mon-fri, mon-chest and abs tues-legs+HIIT weds-back and forearms thurs-delts+20 mins elliptical Fri-Bi's and Tri's and then i will usually come and do cardio and abs either saturday or sunday. If you think I could get better results with a different split let me know. Here's some info so you can see where im at right now as far as some of my lifts. Im 175 lbs about 12-14% BF im looking to put on mass but also get my bf down around the 8-10 range again, so you could say im on a clean bulk. BP=about 210 DL=430 Squat=350.Im just finishing up highschool so ive been lifting mostly for football since ive started so im not as informed on bodybuilding routines but any critquing is appreciated positive or negative but try not to be too harsh . Thanks

Last edited by Mfitts52; 03-21-2009 at 02:31 PM.
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  #2  
Old 01-20-2009, 01:25 AM
Mfitts52 Mfitts52 is offline
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Today's Workout went pretty well, Chest felt like it was going to explode out of my shirt when I left, heres how it went.

BB Flat bench-175/6 180/6 last one was assisted 185/5 6th one wasnt happening
Incline flys-30's/10 35/10 35/10
Arnold Presses-65's/9 45's/18 (was aiming for 10 and 20)
Weighted dips 5x5 with one plate on the belt
I decided to try and burn out my chest with 1 set of pushups till failure then flys to failure then pressing the db's till failure without rest. After that I was pretty content with the pump I had goin so i did some abs and left satisfied. Let me know what you think about that workout. I normally am big on incline bp bc my upperchest looks terrible but I just was feelin flat today.
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  #3  
Old 01-20-2009, 11:31 PM
Mfitts52 Mfitts52 is offline
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Default Leg day baby

Ouch, all I have to say for today. I almost fell down the stairs leaving my gym today, love it.

Hack Squats-6 plates/6, 6 plates/6, 6 plates/4, my legs felt like they had nothin left after the second set.

Leg Press ss w/ leg extensions 360/8 110/10, 360/8 110/10, 450/7 110/10ish they got real ugly towards the last 3

DB Romanian Dl's 85's/20 90's/20 90's/20

Bulgarian squats w. dbs 25/15 25/15

Worked seated and leg press calv raises in between sets.Finished up in about 50 minutes. I was going to do some HIIT but it just wasn't happening and my workout buddies werent up to it at all. Maybe next time
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  #4  
Old 01-21-2009, 11:59 PM
Mfitts52 Mfitts52 is offline
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Default Back day/traps

today was so so, def not happy with some of the lifts I choose/sets.

Pull ups-10, 10, 10 last one i got a little help on

DB Bent over rows-80/10, 85/8, 90/8

One arm pulldowns-90/8, 50/20

One arm seated row-90/10 60/20

Dumbell Shrugs-3/15 with 110's

Behind the back bb shrugs-3/225/15

I thought i was done with deadlifts for good but I was kidding myself, theyre just way too good. Although I hav'nt done them since summer lifting for football in august, so its been like 4 months. So I went pretty light because I wasnt sure where I was at.

275/5 305/4 315/3 They were all real light which was nice, I would have been mad if I had to start with under 315 from now on. So in short I havn't lost too much strength on my deadlift. Im guessing I could still get around 405-430.

Last edited by Mfitts52; 01-22-2009 at 12:07 AM.
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  #5  
Old 01-22-2009, 11:32 PM
Mfitts52 Mfitts52 is offline
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Default Deltsss

Great shoulder workout today for sure, heres how it went

Seated bb military press-135/3 135/3 140/3 140/3

Upright rows ss w/ lateral raises-95/8 20's/15, 95/8, 95/8 20's/15, 95/9 20's/8

Rear delts-30/12, 35/12, 35/12

Machine Shoulder press parrallel grip drop set to finish it, didnt really keep track of the weight I did the whole rack only bc there are only like 15 plates then dropped it 3 times for a second set of six then dropped it a third time till failure, did the whole process twice.

Shoulders ran me about 45 mins then I finished up with 20 minutes on the elliptical.

O I have arms tommorow, what are your guys opinions on reverse curls? or do you any other great arm excercises I might not have done im sick of doin the same old excercises. Preachers,skull crushers, close grip bp Hammer curls, dips etc. etc. Just somethin new would be nice thanks a lot

Last edited by Mfitts52; 01-23-2009 at 01:45 AM.
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  #6  
Old 01-24-2009, 03:05 AM
Mfitts52 Mfitts52 is offline
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Default Bi's Tri's

Today was defintely decent got a lot of work done in about 50 minutes.

Close grip bp-135/10, 145/10, 155/10

Seated db curls-40/8, 40/8, 45/6

Ez curl preachers-85/8, 85/8, 90/6

Overhead db ext-80/12, 85/10, 85,10

cross body hammers-50/10, 50/10

weighted bench dips ss w/ kickbacks-2 plates/20 20's/12. x2

2 sets of 21's with 75 lbs

Tri extensions ss w. pressdowns on the cables-65 lbs 10 times on the extensions 6 on pressdowns 2 sets

Im thinking I should work Bi's in with back or somethin and tri's with chest or delts so I can do some more leg work or something. I do love having a whole workout dedicated to arms though, but im in it for whats most effective, leave some input thanks
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  #7  
Old 01-24-2009, 08:40 PM
Mfitts52 Mfitts52 is offline
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Just did 15 minutes HIIT on the bike, abs and calves. Not sure if it was worth the walk to the gym though omg was it cold
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  #8  
Old 01-26-2009, 01:43 AM
Mfitts52 Mfitts52 is offline
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So I decided im going to compete in a high school powerlifting competition. I competed last year and took second in the 165 class. I got a 205 bench 430 dl and 350 squat. I lifted more than the person that beat me, by i think 10 lbs overral but for some reason they calculated power index by the weight you lifted divided by your actual weight not the weight class, and he won because he weighed 163 to my 165. Which is dumb because instead of starving to make weight i should have just gone 181 and owned because i was lighter than everyone. The kid also had a squat suit which totally made the difference between winning and losing. But i will be attending all raw again in the 181 class. Last year this was really a big deal for me not so much this year. So im still going to stick basically to my body building regiment just a few adjustments in the three powerlifts. If anyone has any routines they know for a fact show great strength improvement in a short period of time, leave it on here. I say a short period of time because the comp. is at the end of march. So i have less then two months to prep.Ill be sure to keep my improvement and pr's in the squat, dl and bench posted. And ill let everyone know how the competition goes.

Last edited by Mfitts52; 01-26-2009 at 01:45 AM.
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  #9  
Old 01-26-2009, 11:13 PM
Mfitts52 Mfitts52 is offline
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Default Chest

Today was alright got a better idea of where my bench is at...crappy. But what are you gonna do? other than bust my a$$ to make it that much better.

Flat bb bench 5x5-135/5, 155/5, 165/5, 175/5, 185/5 had a little assistance on the fifth rep.

Incline dbp-60s/8, 60s/8, 60s/7

db Incline flys ss machine flys-35s/12 110/10, 40s/10 110/10, 40s/10 110/10ish

Weighted dips-BW+50/5, BW+50/4 that was terrible im hoping it was because I was spent. I wanted 8. I also did one with just my body weight and got 16

Crushed my abs beyond belief in about 5 minutes and bounced a little under an hour for the whole workout.
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  #10  
Old 01-27-2009, 10:57 PM
Mfitts52 Mfitts52 is offline
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Default Legssssssssss

Today was pretty good defintely gonna be a little before my squat goes back where it was, not too bad though. heres how she went

Squat-5x275, 3x305 1x325 This rep I went pretty much *** to grass and it was a great rep, real tough to finish. Although about 4 months ago I could do this for a set of 3-5.

BB Lunges ss leg extensions-135/12 le-130/8, 135/12 le-130/6

Stiff leg deadlift ss leg curl adductions-185/12 lc-130/10, 185/12 lc-130/10, 225/10 lc-130/9

3 drop sets on seated calv machine

By the comp in march I want my squat to hit at least 375. I got 350 there last year so...a 25 lb improvement really will be sad. God that pisses me off
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