Shoulders
A1. Smith military
135x5x5
A2.
25x3
20x5
15x5
15x5
15x5
B1. Alternating DB military
40x5x5
B2. Front cable raise
40x5x5
C1. Face pull
100x5x5
C2. incline rear lat raise
Don’t remember but it hurt!
This was a couple days ago. Incline military went really well considering when I started the program I tried to smith military as a joke and didn’t get it once!
Goin to do arms now.
Arms
Biceps
A1. Barbell curls
75x5
75x4
70x5
70x4
70x3
A2. Dumbbell curl
30x5
I don’t remember this stuff but it went down
B1. Preacher curl
60x5
60x5
60x5
60x5
60x4
B2. Hammer curl
30x4
25x4
25x3
Can’t remember the rest but it went down
Triceps
A1. Weighted dips
30x5
30x5
30x5
30x4
25x4
A2. Decline skullcrushers
25x5
20x5
20x3
15x5
15x5
B1. Skullcrushers
75x4
65x5
65x5
65x5
65x5
B2. Pulldowns
Not good. Went down.
I took my ADD medicine today and normally I don’t on workout days. It is a vasoconstrictor and the pump I had was almost painful. Some main lifts went up while others went down. ALL supersets went down which sucked. I guess its also because I was sick yesterday and did not eat well.
Scale read 189 today. Lifts are starting to stagnate, but this is the last week of the first cycle. Gains are slowing down as well. Hopefully the change in routine next week will jumpstart the gains.
Have not seen much improvement over the last week or two. Diet is already getting hard to keep doing as I gag every time I put eggs and oatmeal into my mouth. Eating as much as that stuff as I can and making up the rest of the needed carbs in oreos haha.
Schedule is all screwed up but starting chest in the next half hour.
Chest
A1. Bench
155x5
155x5
155x3
145x5
145x4
A2. Flies
35x5
35x5
35x5
35x4
30x5
B1. Smith incline
155x5
155x5
155x4
145x5
145x4
B2. Incline flies
30x5
30x5
30x5
30x5
25x5
Back (different exercises because the soccer team took up the whole gym)
A1. Lat pulldown
170x5
170x5
170x5
160x5
160x5
A2. Bent over one arm row
50x5
50x5
50x5
50x5
45x5
B1. Hammer strength row (will go by what it would be on barbell
225x5
225x5
225x5
225x5
225x5
B2. Machine row
90x5
90x5
90x5
90x5
90x5
I hate bench with everything I have in me. I cannot progress anymore. I think my lack of strength in bench and rows is attributed to my PUNY forearms. I have a pump in my forearms after bench which is really weird. Going to start going in on off days for anciliary work considering my calves are pretty small too. Gym 7 days a week now woo.
Legs
A1. Front squat
135x5x5 (+40lbs from beginning)
A2. Lunges
35x5x5
B1. Reverse hyper
35x5x5
B2. Leg curl
100x5x5
C1. Sumo deadlift
225x5x5 (more legs and less back from last week)
C2. Stiff leg deadlift
155x5x5
Started at 95x5x5 with front squats in the beginning of this program and now I’m up to 135x5x5. That’s exciting.
Shoulders
A1. Smith military
145x5x5
A2. Incline laterals
20x5
20x5
15x5
15x5
15x5
B1. Alternating DB military
45x5
45x5
45x5
45x4
40x4
B2. Cable front raises
50x5
50x5
50x5
40x5
40x5
C1. Face pulls
110x5 sloppy
100x5 still sloppy
90x5
90x5
90x5
C2. Incline rear delt laterals
don’t remember. Weight is so light I don’t even pay attention
Stretch marks forming where the shoulders meet the chest. 10lb jump in smith military = woo.
Forearms haven’t grown any so I’ll be doing countless amounts of wrist curls and reverse wrist curls. I still have 7 weeks for my bulk. Weighed 191 yesterday. I’m still moving up in weight and it appears that my body fat is about the same as my abs are still just as visible (although barely visible) as they were when I started.
Workout got separated because I didn’t know that the gym closed 4 hours early on Sundays.
Arms
Triceps
A1. Overhead extension
100x5
110x5
110x5
110x5
110x5
A2. One arm rope extension
50x5x5
B1. Skull crusher
70x5
70x5
70x5
70x5
70x4
B2. Rope extension
90x5x5
Biceps
A1. EZ curl (used much more strict form. Minimal raising of elbow)
70x5
70x5
70x5
70x5
70x4
A2. Zottman curl
25x5
25x5
20x5
20x4
20x3 (very weak forearms)
B1. Preacher curl
70x5x5 (weird)
B2. One arm rope curl
30x5
30x5
30x5
30x4
30x4
The change up is nice. Zottman curls made me realize how weak my forearm extensors are.
Chest
A1. Incline dumbbell press
60x5x5
A2. incline flies
30x5x5
B1. Weighted dips
25x5
25x4
25x3
20x4
10x7 (weird day)
Back
A1. Pullover
70x5x5
A2. One arm row
60x5x5
B1. T-bar
90x5x5
B2. cable rows
110x5x5
Glad to finally not be doing bench. I can usually dumbbell press more than I can barbell press. The incline DB’s proved that today.
Shoulders
A1. Smith military
155x5x5
A2. One arm lat raise
12x5x5
B1. Seated DB press
45x6
50x4
45x7
45x6
45x7
B2. front raise
25x5x5
C1. Face pull
90x5x5
C2. Rear lateral raise
10x5x5
Starving when I went to the gym. Got 12.5 inches of snow and ran out of food so I was living off oreos and protein powder yesterday so weights were all over the place. Pretty stoked about the military press though.
Woo over a month and nobody has said anything in my journal! That’s exciting.
Nice workout. It is alot of volume and heavy and I plan on doing something similar in a few months. Keep posting!
I want to see how many months it takes for you to stop seeing results. I think you can make decent progress for 8 weeks and then it gets hard on your joints. But it might be more since you are eating alot.
I’m watching too.
Woo finally some people!
I believe I could probably run this program for about 10 weeks or so if I can keep my diet on track which is getting hard. I’m starting to gag a lot on the foods I’m eating so I’m looking for substitutes but volunteering, organic and physics is taking the majority of my time.
I believe the high amounts of fat I am ingesting could be helping with my joints.
Everybody has certain body parts that do not respond well to training and mine are forearms, biceps, and of course calves. I don’t expect bicep lifts to go up that much more in the next 5 weeks. I’m shooting for about 15lbs if I can get the diet back on track.
Arms
Triceps
A1. Overhead rope extension
120x7
120x5
120x5
120x5
120x5
A2. One arm rope extension
60x5x5
B1. Skull crushers
70x5
70x5
70x5
70x4
70x4
B2. Rope extension
Don’t remember. The weight never stays the same
Biceps
A1. EZ Curl
70x5
70x5
70x4
70x4
70x3
A2. Zottman curl
25’s for a few sets then down to 20’s. Forearms SUCK.
B1. Preacher curl (better form than before. noticed I was rocking a lot)
65x5x5
B2. One arm cable curl
40x5
40x5
40x5
40x4
40x3
Protein shake right before coming in and felt like shit for the first 45 minutes so weight might have been a bit higher otherwise.
Started working on grip strength in hopes it will spark my forearms and biceps into growth.
Tweaking my diet to cut back about 70g of carbs on off days. Looking to gain about a half pound a week now so cutting isn’t such a bitch and so I look halfway decent for spring break since I might be hitting the beach this year =).
Found out that the beach is a definite possibility (?). My bf is still hovering at about 15% right now and I only have FIVE weeks to get in shape. OOOOOOOOOOOO shit. So cut starts tomorrow. Reducing calories to about 2300 20% F/ 40% carbs and protein. This still gives me 200 or so carbs and protein a day so I don’t think I will be losing too much muscle since I’m not low carbing.
Missed chest and back again today because of stuff no one cares to hear about. Chest, back AND legs tomorrow divided into two sessions. Should be fun/hell.
A friendly advice, don’t train chest/back and legs in one day. Train legs on the next, because so much volume will probably kill you.
Found out I have a quiz in a class I planned on skipping today so I wouldn’t get to legs anyway. Going to do chest and back now.
A certain situation has caused me to hurt my shoulder. Did it last night. Can’t move my left arm above 90 degrees right now. Hopefully will get to arms Sunday as shoulders won’t get worked this week.
Chest
A1. Incline DB press
65x5
65x5 (sketchy)
60x5
60x5
60x5
A2. incline DB flies
35x5x5
B1. Flat DB press
55x5
55x4
50x5
50x5
50x5
B2. Flat flies
35x5
35x5
35x4
30x5
30x5
Back
A1. Pullover
75x5
75x5
75x4
70x5
70x5
A2. One arm cable row
60x5
60x5
70x5
70x5
70x5
B1. T-bar
105x5
100x5
100x5
90x5
90x5
B2. Cable row
120x5x5
I am really weird when it comes to chest. I can incline press more than flat press and yes, I go all the way down until the weight touches my shoulder. Always have been able to and I have no idea why, o well.
Having a pretty rough week. One of my best friends dad died suddenly so I’ve been struggling with that. Got in the middle of a relationship between my best friend and her boyfriend because we were drinking. Wow fucked up week. Have NO motivation to work out.
I’m hoping this isn’t the end to this journal!
Made sure form was better through most of the lifts so numbers went down.
Arms
Triceps
A1. Overhead extension
130x5x5
A2. One arm rope pull down
60 for some shit i don’t remember
B1. Skull crusher
70x5
60x5
50x5
50x5
50x5 (these were done very slowly and perfect form. Before it was more of a pull over than a skull crusher.)
B2. Rope pulldown
Don’t give a shit about this because its always different.
Biceps
A1. EZ curl
50x5x5 (slow, elbows rested on hips ABSOLUTELY NO MOVEMENT other than the elbow joint.)
A2. Zottman curl
don’t remember, don’t care all I know is that it hurt like shit. Used 25s and 20s
B1. Preacher curl
50x5x5 (same as ez curl as far as form goes)
B2. One arm cable pulley
40x2x5
30x3x5
Forced myself in today and I’m glad I did.
I was hurting much more than usual. Form was near perfect on all main exercises and supersetted ones not so much different. They always hurt like shit so no need to change it.
Keep lifting and take a few days off if you’ve lost motivation. Reevaluate and come back stronger!
Hope everything goes well.
Journal isn’t worth keeping anymore. Since I’ve started cutting, the majority of my lifts are stagnating. Logging this on here with my stagnating progress will give the wrong idea on how well this program works.
I managed to put a pretty good deal of muscle on in this time and everyone has noticed my progress. I will finish out the program though.
Thanks to the dudes who posted in here.
OVT = awesome.