Gnorm's Log

Training Bodybuilding
1

six months ago i posted on the site and got flamed. while it sucked, it motivated me to go form 143 to 160 (prebreakfast wieght) using programs from CW and advice form people on here = eat more!

just started a new program which is an Upper/Lower split, just to change things up from Total Body.

anyways i am now in my secong week of the first mesocyle and reckoned it was time to start a log here to another record along with my notebook.

stats as of Feb 6:
neck: 14.2
shoulders: 54.2
chest: 36.8
upper arm: 13.8
waist: 32.1
hip: 35
thigh 22.5
calf: 14.2
weight: 159.8
height: 5’9"
age: 21

goals: to get 165 by the end of this semester (May 1)

nutrition:
follow Berardi’s PN rules w/ 99% compliance and get it 3600 kcal on training days and 3200 on off days.
.5 Surge before,during and after training = 1.5 surge

love doing this lifestyle… makes me feel damn good

2

Feb 5 Upper Vertical

5 min incline walking
10% @ 4 mph

A1 Chins
BW+25 8,10,10,8

A2 BB Shoulder Press
80x8, 85x8, 95x6, 95x6

B Wide Grip lat Pull-up
8x3

C Incline Bench
45x8, 95x8, 105x6x3

D BB Curl (in the squat rack…jk ;))
80 for 3 set of 5x1 clusters

E BB Tri Ext.
60x8x3

F DB Shrugs
80x8, 100x8, 120x8, 130x8, 160x6x2
these are total weight of both db’s

Ab’s Super-set
Drgaon-flies with Roman Crunch 15x3

5 min incline walking

stretching 10 mins

3

Feb 6 Lower Quads

5 min incline walking

Squat
135x8, 225x7, 235x5, 245x3, 245x7, 255x5, 265x3

DeadLift
135x8, 245x7, 255x5, 265x3, 275x7, 290x5, 310x3

Leg Press (Double Contraction)
180x8, 245x8, 275x8, 360x8x3

Leg Ext (Lift Double Lower Single)
105x6 per leg x3

calf Raises
holding 65 DB 12x3

5 min incline walking

stretching 10 min

felt damn good today… squats and deadlifts were on

4

Feb 7 GPP, Abs, Cardio

5 min incline warm-up

GPP Set 1 Burpee-Chins
2min, 2min, 1.5min, 1min, .5min
2min rest between each set

GPP Set 2 Sit ups - Jump ups
2 min, 2 min, 1.5 min, 1 min
2 min rest between each set

GPP Set 3 Lunges
2min, 2min
2 min rest between sets

Abs Super-Set
Hanging Pikes + Frog Sit ups
3x15

short intervals
sprint basketball court, walk back
12 times 5mins

5min incline cool down

10 min stretching

love GPP work. fun for off days, and shit they leave me winded

5

Feb 8.

Upper Body

A1 Bent Over Rowing
115 x 8
165 x 7
175 x 5
185 x 3
185 x 5
195 x 3

B2 Bench Press
95 x 8
135 x 7
145 x 5
155 x 3
155 x 5
165 x 2 PR

B 1-Arm Rowing (Peak Double)
55x 8
60 x 8 x 3

C Fly-Press
50 db’s/arm x3
5 flies, 5 fly-presses, 5 presses

D Preacher Curl (Peak Double)
40 8,8,6,6

E CLose-Grip Bench
95 x 8
105 x 8
115 x 6
125 x 4

F Bent Over Lateral Raise
20/arm x 12
25/arm x 12
35/arm x 8 x 3

6

Feb 9.

Lower Body

DL
135 x 10
245 x 7
255 x 5
265 x 3
265 x 7
275 x 5
295 x 3

Leg Press (Feet high on Pad)
270 x 8 x 3
280 x 8 x 3

Lunges
55 db’s/arm 8/leg x 3

Seated Single Leg Curl
90 x 6 x 3

Ab Super-Set
Hanging Leg Raise + Wieghted Crunch
15 x 3

7

Feb 12

Upper Body

A1 Chins
BW x 6 x 2
BW + 25 X 6,6,6,4

A2 Standing Press
45 x 8 x 2
95 x 6 x 2
90 x 6 x 4

Wide Grip Lat Pull-up
BW x 6
BW + 25 x 4 x 5

Incline Bench
45 x10
115 x 6
120 x 5
120 x 4
120 x 5

BB Curl (3 cluster sets 5 reps 10 secs rest between rep)
70
80
80
80

Skullcrusher
60 x 8
70 x 6
70 x 5
70 x 4

Db Shrugs
140 x8
140 x8
170 x6
170 x6

Abs
Hanging Pike + Weighted Decline Crunch
6 and 8 w/ 35lbs
6 and 8 x/ 35
3 (6 haning legs) and 6 w/ 35

8

Congrats on your gains. However, that is an awful lot of sets per workout. You may be limiting your gains with so much volume. I do 40 sets in total per WEEK. 10 sets per workout, 4 times per week. I do 15, 12, 8 and 5 rep sets each week and increase the weight each week. I start a cycle at 80% of my rep max and rep out to within 1 rep of concentric failure and end up the last week of a cycle at 105% of my rep max and use rest/pause to be able to finish the requisite reps. Doing as many sets as you do is probably burning more calories than it is effectively building muscle based on your caloric intake. I think you should either do less volume or eat a lot more.

9

thanks for the words mate… i am changing my routine next week to try out westside style lifting. i have also been increasing my kcals slowly over the past three weeks.

up to 4000 kcals now. added 250-300 each week and responding well to the increase.

feeling great because it the increase… strength, energy and motivation all staying really high.

10

Feb 13

Lower Body

Warm UP Incline Walkin

Dynamic Warm up
Lunges
Bench Jumps up

Back Squat
135 x 8
225 x 7
245 x 5
255 x 3
255 x 7
265 x 5
275 x 3 (this set sucked, didn’t go down at all)
275 X 3 (ass to the grass! i was cheerin)

Conventional Deadlift
135 x 8
255 x 7
275 x 5
295 x 3
320 x 1 PR! (wasn’t plannin on tryin it but felt so damn good i had too)

Leg Press (Double Con)
180 x 8
360 8,8,8

Leg Ext(Single Leg Eccentric)
115 x 12
120 x 12
120 x 12

Cool Down Incline Walkin

Stretchin 10 mins

Notes:
today was one hell of a workout for me… felt damn strong.

been feelin really good since rampin up the kcals to 4000 and takin 1.5 surge before, during and after.

11

Feb 14

Active Recovery and Conditioning Work

5 min Inlcine walk

GPP 1
Burpee to Chin
2 min 30 secs, 2 min rest
2 min, 2 min rest
1 min 30 secs, 2 min rest
1 min, 2 min rest
30 sec, 2 min rest

GPP 2
Sit down-lay out-jump up
2 min, 2 min rest
2 min, 2 min rest
2 min, 2 min rest

GPP 3
Lunges
2 mins, 2 min rest
2 mins, 2 min rest

Booster Shot
Incline BB Bench
45lbs

Abs
kneeling Wieghted Crunch + Haning Leg Raise
98 lbs for 3 x 15 + 3 x 15

10 min light interval job and incline walk

stretch

damn this left me winded but feeling good.

12

Feb 16

Upper Body

A1 Bent-Over Rowing
118 x 8
168 x 7
178 x 5
178 x 7
178 x 5
178 x 5

A2 Bench
95 x 8
135 x 7
150 x 5
145 x 5
145 x 5
145 x 5

B 1-arm Rowing (Double COn)
65 3x8

C Fly Press
30 db’s 3 x (6 Flies + 6 Fliy Presses + 6 Presses)

D Preacher Curls (DOuble COn)
45 8,8,6,6

E CLose-Grip Bench
115 x5
115 x7
115 x7
115 x7

Bent-Over Lateral Raise
30 db’s 3x12

13

Feb 17

Squat
135 x 5
225 x 5
255 x 5 x 5

Roman deadlift
135 x5
225 x 5
270 x5 x5

BB Lunge
95 8/leg
115 6/leg x3

Lying Leg Curl
90 6/leg x3

Abs
Wieghted Crunch (70 lbs for 15) + Hanging Knee (15 reps) x 3

14

Feb 19

New Program: going westside. using the principle behind the Westside for Bodybuilding (Bench Press) program.

ME Bench
Bar x 5
95 x 5
115 X 3
135 x 3
155 x 2
165 x 2
175 Miss
170 x 1
175 x 1 PR!!

Weighted Dips
BW + 25 x 10
BW + 25 x 8
BW + 20 x 8
BW + 10 x 8
BW + 10 x 8

Chest Supported Row
90 x 8
140 x 8
140 x 8
140 x 8
130 x 8
125 x 8

Standing Military Press
65 x 11
65 x 10
65 x 8
65 x 8
65 x 9

Close-grip Bench
95 x 10
95 x 9
95 x 8
95 x 9
95 x 8

Abs
Haning Pike 4x6
Kneeling Weighted Crunch (120 lbs) 4x6

damn good workout… stoked about the PR and westside style training

15

Feb 20 ME Lower

Squat A2G
Bar x 6
135 x 5
205 x 5
225 x 5
245 x 3
265 x 3
275 x 3
285 x 1
295 x 1 miss, didn’t go down all the way so
295 x 1
300 x 1 PR!

Deadlift
bar x 5
135 x 5
225 x 5
265 x 3
285 x 3
315 x 1
335 x 1 PR but felt good so went for another
340 x 1 nailed it! PR

Leg Press
180 x 10
360 3x10

Long Stride BB Lunge
115 x 10
115 x 12
115 x 10

Back Ext + Hanging Leg Raise
BW + 25 3x12 3x8

felt so flippin good after this one today… must have been that i got a shitty grade on my political science exam right before i went to the gym which got my pumped up.

16

Feb 21

Just some Conditioning and active recovery work today

GPP Hybrid 1
this time with alternating between chins and pull ups and cut the rest period by 10 seconds

2 sets of 20-30 reps for 10 different exercises.

high intensity incline walk

all in all… good workout.
did its job and left me winded