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  #11  
Old 01-27-2009, 11:57 PM
niggles niggles is offline
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Quote:
Originally Posted by Mfitts52 View Post

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
it depends on what your goals are. if you want bigger arms (if their too small) then have a day for themselves, but if you want to keep them in proportion (or greater proportion) then chuck em on the big muscle day. however you will be surprised how they can grow when trained with either back or chest. comes down to personal taste and best results you get.
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  #12  
Old 01-28-2009, 02:54 AM
Mfitts52 Mfitts52 is offline
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Default thanks man

yea I think im just going to try a new split in about a month or two. With that i will probably work them in with a bigger muscle group and see how I like it and how the results are.
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  #13  
Old 01-28-2009, 11:08 PM
Mfitts52 Mfitts52 is offline
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Default Back

So today was the first day doing deadlifts heavy again since last week i kept it pretty light, i ended up getting the lifts I wanted to. Rest of the work out was so so I felt pretty drained defintely have not been getting enough sleep the past few days.

Deadlift-315x2, 365x2, 385x2, 405x2

BW Pull ups-11, 9, 9

T-bar rows narrow-2 plates/8, 2 plates 8

T-bar wide-2 plates/7, 2 plates/7

Parallel grip pulldowns-140/10, 150/10, 150/10


4 person group today and it still only took an hour, then again that wasnt a lot of lifts at all...but like i said I was dragging ***. Defintely gotta up the intensity though.

O and im gonna change my split/routine up in about a month, so if you want leave your split and basic idea of your routine or another one that you think would be good to try. Im leaning towards a 4 day routine 1 heavy day upper and one lower than hypertrophy upper and lower, i just dont know how to fit the lifts in. So if you could just leave an example of what each workout would like that would be helpful
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  #14  
Old 01-29-2009, 11:21 PM
Mfitts52 Mfitts52 is offline
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Default Delts

Real good lift today no doubt.


DB Shoulder press SS w/ lateral raises-55'sx8 25's/10, 55's/8 20's/10(dropped down to correct form), 60x8 20's/10

Ez curl upright rows-75/10, 85/10 85/9

Prone rear delts ss w/ rear delt fly's-20's/15 30/8, 20's/15 30's/8, 20's/15 30's/8

DB front raises-15's/15, 20's/12 25's/10

BB shrugs-195x15, 225x12

DB shrugs-75x15, 75x15

20 mins on the elliptical

Its hard to lift my shoulders up to my keyboard to type.


Im also going to be posting my weight every 2 weeks from now on. I started at about 168-170 its been 3 weeks and im at about 175. I dont think thats 3 lbs of muscle growth really just more hydrated and eating better because I was wrestling.
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  #15  
Old 02-02-2009, 11:03 PM
Mfitts52 Mfitts52 is offline
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Default Week 5 Chest

So I took friday off becausse I was just real busy and then today was probably one of the worst workouts ive ever had. I weighed in at about 173 3 lbs under my normal weight. I was dying of thirst so it was obvious i was dehydrated and i defintely didnt eat as much as I should have this weekend. But here's the crappy weight i moved around today.

BB Bench-145x5,155x5,165x5,175x5, 190x3 All of that just felt so hard even my warm up with 135 just fellt so much heavier than normal.

Incline db-65/8, 70/8(3 assisted), 65/7

neutral grip bp ss machine flys-65/6 110/15, 70/6 110/15

I was going to do weighted dips but I knew it wouldnt even be worth it so i just cranked out two sets of around 15 crushed my abs real quick and left. I need to stay on top of my diet/hydration for sure. It pisses me off so bad especially on chest day when im looking forward to it then I have a terrible left. Im going to eat a big dinner right now and drink drink drink. Ill be devastating my legs tommorow to make up for today.
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  #16  
Old 02-04-2009, 01:35 AM
Mfitts52 Mfitts52 is offline
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Default Redemption

Legs was real good today just destroyed the whole muscle group. Defintely made up for yesterday.

Squats-10x215, 10x235, 250x10

I tried doing front squats lol but it wasn't happening that was the first time ive squatted over 6 reps in forever especially 3 sets ha.

Stiff leg dl's ss glute ham raise-195x10, 245x10, 245x10 I did about 6 glute ham raises after each set.

Drop set leg extensions 2x-170x10 130x6 90 till failure

and I did about 6 sets of calves in between everything

Really excited to deadlift tommrow, I cant wait till the comp I hope i can hit like 450-475 by then. I will post some videos for sure
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  #17  
Old 02-05-2009, 03:01 AM
Mfitts52 Mfitts52 is offline
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Back went real well today. I had a decent deadlift session again, I still think I could up the intensity a little on the first few sets.

Dead lift-325x5, 350x4, 385x3

Pull ups-10, 10, 8

db BO rows-75's/8, 80's/8, 85's/8

Seated row-170x10 3 sets

Underhand pulldown drop set-170x8 130x8 80x15ish

Im going to start a new split next week I was going to wait till the end of the month but I think this split will help me a lot more for my goals in march and 3 weeks on it isnt going to give much results. Im going to a 4 day split upper heavy and lower heavy mon and tues then hyper on thurs fri. I will probably do cardio weds and saturday. I just still dont know exactly how to scedule the lifts, im used to doing at least 4 excersises per body group lol, I would be there alll day with this
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  #18  
Old 02-06-2009, 12:35 AM
Mfitts52 Mfitts52 is offline
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Default Delts

pretty good shoulder work today.

Military Press seated-125x6, 130x6, 130x6

Lateral raises-30/8, 30/8, 30/8

Behind the back shrugs ss with hexbar shrugs-225/12 185/10x3

BB Upright rows-85x10, 95x8, 95x8

Rear delt flys-35's/8 3 sets

Front raises with a 45lb plate till failurex2 ended up getting 15-20 reps on both sets

I did 10 mins HIIT on the elliptical and then ran a mile on the treadmill.

I got a pretty good grasp on everthing im going to do with my new split. I can't wait for it to start so bored with this lame body group split.
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  #19  
Old 02-08-2009, 03:13 AM
Mfitts52 Mfitts52 is offline
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Default Diet

So I decided im going to make some changes to my diet. Im going to increase the cals im not sure where im at but im sure its below what im going to start aiming for which is about 3,500. Also I think my diet has been too clean especially for a bulk. My only significant fats came from peanut butter if i had it and like 5 grams from the two yokes i have in an omelette. Other than nothing really has much fat at all that I eat, so im going to switch to whole milk for the extra fat and calorie intake. My macros are going be like this 207p/281c/81f. I dont think the fat intake will bother me too much, if you do let me know. Carb intake i think could be higher but, yea. I probably have only beeen getting maybe 2,500 calories not nearly enough. protein has been sufficient but fat has also probably been less than 50 on most days.
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  #20  
Old 02-08-2009, 10:56 PM
Mfitts52 Mfitts52 is offline
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so i took friday off 2nd time in a row, but idk I just dont care about arms that much right now looking forward to not having a full day dedicated to them. The 4 day split starts tommorow!!! Can't wait, im gonna go insane tommorow at the gym. Its all ive been thinking about, I hope i like it as much as im thinking I will. I got some cardio and abs in today.

10x15 second HIIT intervals on the elliptical
5 minutes powerwalk on the treadmill (while my friend experimented with the tanning booth lol.)

2x20 seated leg tucks
2x20 decline sit ups
2x40 russian twists with 10 lb medicine ball


So here is what I decided tommorows workout will be

Barbell Bench 4x5
Weighted chins(not sure on reps/weight never did them before)
Bent over rows 3x6
Military press 3x5
(still in debate on the below)
DB curls 3x6
Skull crushers 3x8

Let me know what you think about that workout, this is my split if it helps

Mon-heavy upper
tues-heavy lower
weds-cardio/abs
thurs-hyper upper
fri-hyper lower
sat-cardio/abs
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