6 week journal

[vanwilder]

im doign a 6 week journal on here, or until school starts. what ever the ufck comes first.

trying to get 500 g of protein a day, i dont care about the other ****.

supps im taking are whey, bcaas and other vitamin ****

creatine will start when school starts

i reff soccer almost every night, sometimes getting 2 games, which will equal out to 3 hours of running. im trying to put on 10 lbs in this 6 week period of a good lean mass.

i will be using hte smith machine as i have no spotter, in direct relation to my bench and smith machine i blieeve it takes off around 20 lbs of weight to what i would normally be doing. i am also using this in hope of breaking my plateau.

routine is

day 1 - chest / tris / forearms / calves (unless reffing at night)

warm up 2 -3 sets of bench
smith bench 3 sets
dips 3 sets
incline smith 3 sets
flies 15 sets - 5 pec dec, 5 calbes, 5 pec dec again.
3 dumbell flyes stretches
press downs or single arm press downs 4 sets
french press 3 sets
behind the back curls 6-8 sets
calf raises 6 - 8 sets ss with forearms

time 45 min

day 2 - back / shoulders / bis / forearms / calves (unless reffing etc same goes with all calve days)

war up 2-3 sets of whatever exercise is first
v bar pull downs 5 sets
straight arm pulldowns 5 sets
cable rows (currently plateaued on barebell ones) 6 sets, 3 with a differ bar each time
lat pull downs 4 sets
smith machine military press 5 sets (currently plateaued on dumbells)
lateral raises 2-3 sets
hammer curls 3 sets
cable curls 3 sets (smae position as cable crossovers)
twisted curls 2 sets
barbell curls in front (forearms) 6-8 sets
calves 6-8 sets

day 3 legs / calves
4 sets squats warm up
5 working squat sets
3 single leg leg press sets
6-8 sets of calves

back to day 1-3 except on day 3 i do ham strings and leg press, no squats.

i sometimes take a day off after the first day three, but i always will take on off after the second. all depends on how i feel.

:cheer: let the fun begin

 

[vanwilder]

day 1 july 18

bench 245 x 6; 255 x 3; 245 x 4
dips x 8/7/6
incline 205 x 4; 195 x 3; 185 x 4
pec dec 275 x 6/3; 250 x 5; 237.5 x 5; 225 x 5
cables 180 x 7/4; 160 x 5; 80x6/6 *all on different knotches
pec dec 225 x 8/4; 200 x 4/3

i also met 3 chicks on the pec dec if that counts

press downs 225 x 3 / rest 5 secs + 1 / 1 /1; 200 x 6
f-press 90 x 7; 100 x 5

didnt do forearms as i did htem yesterday when i shouldnt have

im reffing tonight so no calves

 

[vanwilder]

day 2 july 29

v bar - 237.5x4; 212.5 x 5; 200x4/4/4
str8 arm pd's - 160x8; 170x6/5/4; 160x6
cable rows 187.5x7/7/7 (new bar) 5; 175x6
lat ps kneeling 125 x 8/8; 137.5 x 7/7
military press smith machine 165 x 6; 175 x 4/4 +155x5
lateral raises - 27.5 x 6; 32 x 4
hammer curls - 50x8/ 56 x 5/ 50 x 6
cables curls (like corssovers) 140 x 8; 160 x 8/5 (on bottom) 80x8/8; 100x5
behind back curls x 3 sets

 

[vanwilder]

day 3 july 30

leg press
270x10
360x6
450x6
540x6
630x6
720x6
810x4
720x5
630x10
540x10
450x10

leg ext 250 x 6; 200x6

 

[vanwilder]

--------------------------------------------------------------------------------

well i already got mroe than 5 lbs on i weighted myself jsut now, im 210 and started at 202.5. so 2 much was gained this week. ill shave a couple off with some cardio and then resume my goal.

lifts sort of sucked today and today was my last day doing flat bench

day 1 - aug 1

bench 255x4/2; 225x5
incline 205 x 5; 215 x 3; 205 x 4/3
dips x7/7/4
pec dec 287.5x5/3; 263.5x5; 250x6
cables (different cables today, they were much harder) 180x5/; 160x5; 140x5
100x8
under grip 80x10/10/10

last day doing press downs as well, as i cant pass this plateau for about 3 weeks now
press downs 225x3/1/1 all 1 set with 5 second pause sets
close grip 185 x 6/5/4

 

[onelife]

you don't need a smith machine if you don't have a spotter.
Replace the exercises that you need a spotter for such as bench press and shoulder press with the dumbbell equivalent then if you get to failure you can just drop off to the side.

 

[vanwilder]

Originally posted by onelife
you don't need a smith machine if you don't have a spotter.
Replace the exercises that you need a spotter for such as bench press and shoulder press with the dumbbell equivalent then if you get to failure you can just drop off to the side.

first of all no. second i dont need it, i dont like using dumbells, and i do need a spotter for bench. im dropping bench anways. if you also read, or i duno if i put it here as i dont care about this forum much, but on another forum i said i plateued. this is a way to get away from it, i changed all my lifts that were not increasing, with these and i will use these until they do not progress anymore. and aswell when using smith, compared to bench i do not really notice a difference besides adding more weight, its not using stabalisers but smith is way underratted imo.

 

[vanwilder]

day 2 aug 2nd

v bar (changing order - hasnt gone up) 237.5x4; 212.5x5; 200x4
str8 arm pds 180x6/5; 170x6/6/4
cable rows 200x6/5/4
kneeling lat pds 150 x 7/6/5; 137.5x6/5
military press 175x7; 185 x 4; 175x5; 155x5
later raises 32 x 4( replacing with front raises now)
front raises 27.5 x 4
hammer curls 56x6; 52.5x4; 50x6 (replacing with ez-bar for a couple weeks)
cable curls 160 x 8 (up); 100x8 (down); 120 x 8; 140x4

i was also asked today to try out for the alberta bobsleigh team, thgouht i would throw this in my journal because it was pretty kool

 

[vanwilder]

--------------------------------------------------------------------------------

day 3 aug 3rd

leg press 810 x 5/3; 720 x 7/4; 630 x 8(so easy)/7; 540 x 8/8
single leg leg press 270 x 4(i was so ****ing tired i had to stop )
i did 5 sets of light racked deads to start getting my form again and to start working my lower back after a month.

 

[vanwilder]

ok beacause im running so much right now i have to change my program as i feel like im about to ****ing die.

new workout it

chest (10 sets) / back (12 sets) / shoulders (4-5 sets)

legs (as many as i feel like)

arms (8 sets per part)

legs (as many as i feel like)

chest / back / shoulders (same as above)

off

off

i will not be doing squats as of now, for hte past 2 weeks ive been doing leg press because my hip flexor is strained, i want it healed for football. plus when i do squats my legs get to a point where i cant fit in my pants, and my mom freaks out .

 

[vanwilder]

well **** me i had the bgest workout ever today. im glad i switched back to my bet overal routine

btw all my chest and back setss are supersetted.
incline db 87x5; 84x5/4
(knneling) lat pds 175 x 7; 162.5x7/7
wide grip bench 185x10 so easy; 205x7 (if i didnt do 185 first i would have got 10 on this. i wasnt sure since it was the first time i did bench in about a month.)
v bar pds kneeling 175x6/5
dips x 8/8/7
barbell rows 185x8/8/8 (too light)
cable flyes 180x10/8
racked deads 315x4 (could have done 3 more but i dont use a belt and i dont want my form to slip); 275x7
Smithg military press 185x4/3; 155x7; 135x7 (last 3 wer a superset)
lateral raises 32x5
wrist culrs x 4 sets

 

[vanwilder]

bloody hell best leg workout in a while
leg press
860x 6/4
720x10/10 (****ing brutal here and the one below after that i could not feel my legs so it did not matter
630x10/10
540x10/10

 

[vanwilder]

ez bar 120x6/4; 110x5
hammer curls 56x7; 50x5; 47.5x5
cable curls 140x7/6/5
french press 100(110 i duno weird dumbells)x7/8/8
revers grip pressdowns 160x8; 180x5; 170x6
rope pressdowns 130x8; 120x7
curls and pressdowns superset 44x7/7 and 200x4/4

 

[vanwilder]

awsome workout today. monster gains since last week. i think its all my addeed weight w00t w00t.

incline db 93(85)x4; 87(80)x5/4
lat pd 175x6/6; 187.5x5
wide grip 205x8/6
v bar 187.5x8/6
dips 35x8; bodyweight x8/8
barbell rows 205x7/7/6
racked deads x 3 sets
shoulder mp x 4 sets i dont feel like writting weight down

 

[Double]

you show some nice numbers there great work man! im wondering why are your dips so weak compared to your benchpress?

 

[vanwilder]

o because i jsut started them, im trying to get my form right first, when i add weight i seem to sway a lot. im going up 10 lbs a week now with them

 

[vanwilder]

great arm workout today rawr

ez bar curls 130x5/4; 110x6
hammers 57.5x7; 56x8/7
curls 44x5
cable curls (UP) 140x10; 160x5 (down) 160x6
close grip 185x6; 205x4; 185x5
french press 100x5/7
press downs 200x9/5/7 supersetted with hammers 44x8/6/8

 

[vanwilder]

great leg day

leg press

900x5/4
810x8/7
720x9/8
630x12

sry like 30-45 secs between sets forgot to add that in

 

[vanwilder]

Incline Dumbell 90x4; 80x5/5 personal record
lat pull down 170x7/6/6
swide grip brench 225x4; 206x6
lat pull down sitting 230x4; 200x8
dips 45x2+2/3+3/bwx8/8/8
barbell rows 215x8/8/7
lateral raises 35x6; 30x6; 25x6/6
upright rows 50x10; 80x8;90x8

in saskatoon new gym had to play around with weigths to get used to them

 

[vanwilder]

i went to the worst gym ever today in prince albert because i had no idea where to go. they let me in free though so that was tight. i was also lucky i didnt have to do anything more than arms.

barbell curls
115x6/3
hammer curls
60x6(personal record); 55x6; 50x6; 45x7
outside curls
40x3; 35x4
close grip bench
205x5/4; 195x5; 185x5 (no spot i was pissed)
single arm press downs 70x6; 60x6; 50x6/8
upright rows 95x8;105x8; 115x6
curls 45x7/7/6/7

decent work out, bad mood but still got some good lifts in
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