shoulders
smith press - 205x10, 225x3
db press - 60s x 8
laterals - 30x12
rear delt machine - 100x12
shrugs - 80s x 20
not good today…
the smith isnt doing much for me…i’m going back to BB press
I have decided that I will no longer continue the log…
I still will keep my promise…By the end of this year, I will have made incredible changes…
But i realized today…bodybuilding is more than numbers…and I feel I need to get away from that numbers mentality and just Put everything I have on the line every day of my life until I acomplish this goal…I cant focus on numbers or even the exercises themselves…I need to focus on becoming what I envision…and one day I will update you guys on what I have become…
So, I realized I was wrong…the numbers are important…
I currently weigh 180lbs. I did some measurements as well(all unpumped)…
chest - 40 in
arms - 14 in
waist - 33.5 inch
quad - 23 in
calve - 15 in
My diet is set at 3000 calories a day. 50% carbs, 30% protein, 20% fat. I figure my maintence is at 2500, so I’m doing 20% over that…I don’t think anymore then that is necessarry but will adjust upward if neeeded…
here is my full meal plan
3000kcal
360g carbs
225g protein
65g fat
1 cup egg whites
1 whole egg
2.5 oz grits
1 fish oil cap
.5 tbsp of olive oil
12oz grape juice - i will change this to 60g maltodextrin once it arrives…
1.5 scoop protein
6 oz chicken breast
1.5 cups rice
1 cup broccoli
1 tbsp olive oil
1 scoop protein
2.75 oz(75g) oats
1 tbsp peanut butter
7 oz beef
7 oz yams
1 cup broccoli
1 scoop protein
2.75oz(75g) oats
1 tbsp peanutbutter
As far as training, I’m doing yate’s 3 way split…I’ve taken a lot from yates, and I associate the most with his style of training…
today was delts/back
HS press - 150x7
seated lateral raises - 25sx9
hs high row - 180x7
bb row - 235x8
db rows - 110sx7
machine rear delt - 75x11
shrugs - 90sx8
everything is done with strict technique and contractions…
Also, I’m going to set some mini goals for every bodypart…so, by the end of the month, i would like to reach 160x8 on the hs press(revised), 190x8 on the high row, and 245x8 on the bb row…
chest/biceps/triceps
Low incline db press - 70sx7
HS incline press - 170x9
mid cable flys - 45x9
ez bar curls - 100x7
hs preacher curls - 75x9
pushdowns - 140x7
Db Overhead ext - 90x7
I’m going to lower the weight on overhead extensions because I used poor form…I could’ve got the same stimulation from using a 60lb db with better technique today, but i let my ego get in the way…next week, i’ll correct that mistake…
i will also be switching cable flys to pec dec simply because i feel with the back support i can progress easier once the weight gets heavier…
JULY GOALS
revised this on 7/17
my goals for this month for chest are flat db 75x8 and hs incline for 190x8…biceps are ez bar curls 105x8 and hs preacher 80x10…pushdowns 140x10…oh ext 70x10…
i should also note my goal weight gain for this month is 3lbs, so i would like to weigh 183lbs by the end of the month.
quads/hamstrings/calves
front squat - 175 x6
hack squat - 155x6
rdl - 185 x8
hamstring curl - 160 x8
standing calve - 187 x9
seated calve - 70x8
the leg press machine at my gym is broken which sucks…i would prefer to do that instead of hacks…
Goals for july
front squat to 195x8, hamstring curl to 170x10, standing calve 200x10…
Good log dude. Keep at it.
I definitely will continue…Some people may be able to just wing things and progress, but I need some type of structure to go off of…earlier in my log, I was just experimenting with a ton of different training methods, and I didn’t really make much progress…
I’m making progress now, and I realize now that bodybuilding is a grind…you can’t expect to gain 50lbs on your bench in a month…you have to set realistic and attaintable goals…you have to be realistic with yourself and be consistant everyday…
weight: 179 lbs
i lost 1 lb, but I’m not raising calories since all my lifts progressed…
delts/back
HS press - 150x8(1 rep PR)
seated lateral raises - 25x10(1 rep PR)
hs high row - 180x8(1 rep PR)
bb row - 245x7(10 lbs PR minus 1 rep)
v bar cable row - 160x 7(10lbs PR minus 4 reps)
machine rear delt - 75x12(1 rep PR)
shrugs - 95x8(5lbs PR)
again im using strict form…controlled negatives, peak contractions, no jerking about…
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I switched db row to cable row because db row and bb row are hitting the same back musculature(lower lats/mid-lower traps), and i feel that it is redundant…So i switched to cable row which hits more rhomboids/teres minor/rear delts…
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I’m adjusting my goal for HS shoulder press from 170x8 to 160x8 for july…making a 20lb jump on that exercise every month is unrealistic even with my experience level…just adding 10lbs every month would put me at a 270lbs next year which is extremley strong with the form im using…so it only makes sense that i use a more realistic goal of 160x8…
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I’m going take measurements every first of the month with pictures, so I can track my progression…it doesn’t make sense to do it every week, but i would like some record of where i stand monthly…
Weight: 180lbs
chest/biceps/triceps
flat db bench - 70 x 10
HS incline press - 180x8(10lbs PR minus 1 rep)
low incline db flys - 40x10 (+1 PR)
ez bar curls - 100x8 (+1 PR)
hs preacher curls - 75x10 (+1 PR)
v bar pushdowns - 140x10 (+3 PR)
Db Overhead extension - 60x8
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I wanted to do decline db bench as my main exercise, but the decline bench is too steep and i dont like having my feet in pads…I tried stacking 45s under a flat bench, but the design of the bench prevented me from creating a solid foundation, and it just looked dangerous…I have a bench at home that declines to the perfect angle, but I can’t bring it to the gym obviously…i’m going to keep messing around tho and see if i can do something…
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I was right about the extensions…i dont know why i used poor form on that exercise last week…The function of the long head is to bring the arm torwards the body, so the negative portion of this movement is critical…
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again…although my weight is steady…my weights are increasing, so i see no need to increase calories…
weight: 180.5 lbs
quads/hamstrings/calves
back squat - 225x8
hack squat -135x15
rdl - 185x10 ( 2 reps PR)
lying hamstring curl - 160x10 ( 2 reps PR)
standing calve - 200x10 ( 10lbs PR)
seated calve - 70x10( 2 reps PR)
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I realized that front squats are a waste of time for me…they involve too much balancing, and other areas of the body fatigue before the quads…
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since i switched front squats to back squats, my goal for this month is 245x8 for back squats…
I added 4 eggs as a 7th meal…it increases calories to about 3300kcal…also it gives me a solid meal before bed as opposed to drinking whey which is basically just spike in protein…
Weight: 181lbs
my maintence was most likley 3000kcal at 180lbs, and im basically not doing anything all day, so my metabolism is somewhat high…
Delts/Back
Rotator cuff wm up - 5lbs
HS shoulder Press - 155x7 (+5lbs PR minus 1 rep)
Seated laterals - 25x11, drop 20x4 (+1 rep PR)
cable laterals - 20x9
HS High row - 190x8 (+10lbs PR)
Machine pulldown - 150x10
BB row - 245x8 (+1 rep PR)
straight bar cable row - 100x8
rear delt pec dec fly - 90x8 (+15lbs PR minus 4 reps)
db rear delts - 30x8
deadlifts - 225x8
db shrugs - 100x6 (+5bs PR minus 2 reps)
I added a lot more exercises…but it’s not as much work as it seems because for some exercises I do only 1 set to failure with no wm up sets like cable laterals,machine pulldown, db rear delts…my total amount of sets is like 15-18 including wm up sets…so its a pretty low-moderate amount of volume…
I also wanted to add more exercises because i wanted certain exercises that I could change to add variety to the workout, so some exercises like hs high row and bb row will never leave the split but machine pulldown may get switched to lat pulldown or weighted chin ups one day…that way i can keep things fresh yet still progress on big key exercises…
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I switched v bar cable row to straight bar because their is more range of motion and it hits the rhomboids and teres major better…it also mimics the motion of a bench press…v bar is better for leaning back cable rows to the abdomen to hit lower lats rather than for strict cable rows to the chest for upper back…
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Yates was completley right about arhcing the lower back…to fully engage your lats you need to arch your lower back as hard as you can on bb rows or pulldowns…
chest/biceps/triceps
db bench - 75x9( 5lbs PR minus 1 rep)
HS Incline Press - 190x7( 10lbs PR minus 1 rep)
incline DB fly - 45x9 ( 5lbs PR minus 1 rep)
HS Preacher curl - 80x8 ( 5lbs PR minus 2 reps)
db alt curl - 40x9
hammer curl - 45x6
pushdowns - 150x10( 10lbs PR)
overhead db extension - 60x10( 2 reps PR)
rope kickbacks - 25x12
- added hammer curls for brachialis…and rope kickbacks to hit the outer head on the triceps…they are both just 1 set to failure with no wm ups…
quads/hamstrings/calves
Leg extensions - 70x12
leg press - 315x15
hack squat - 155x15( 20lbs PR)
rdl - 185x12( 2 reps PR)
hamstring curl - 160x12( 2 reps PR)
one leg curl - 20x10
standing calves - 190x12
seated calves - 70x10
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i’m counting the sleds for leg press and hack squat as 45lbs…im not sure what they really weigh, but im not going to count them as 0…
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I decided Im just going to stop free squatting for now…my body just isn’t built to do it safely…I get great development from it, but i can get equal development from machines with less risk…
i guess i’ll just change my goal to 175x12 for hack squats this month…
Nice log, keep making that progress!
ude garame, thank you. I definitely will continue…I truly enjoy training…
delts/back
rotator cuff wm up - 5lbs
db press(8 incline) - 60x10
seated db lateral raises - 25x12, drop 20x3 ( 1 rep PR)
cable laterals btb - 15x9
close grip lat pulldown - 125x7
machine wide pulldown - 160x8 ( 10lbs PR minus 2 reps)
bb row - 255x8 ( 10lbs PR)
st bar cable row - 100x10 ( 2 reps PR)
machine rear delt - 90x11 ( 3 reps PR)
db rear delts - 30x9 ( 1 rep PR)
Deadlifts - 235x8 ( 10lbs PR)
db shrugs - 100x7 ( 1 rep PR)
Building the lats now…
weight: 181 lbs
rotator cuff - 8lbs
chest/biceps/triceps
db bench - 80x6 ( 5lbs PR minus 3 reps)
HS incline press - 190x7
low incline db flys - 50x7
hs preacher curls - 80x12( 4 reps PR)
ez bar curls - 95x8
hammer curls - 45x7( 1 rep PR)
v bar pushdowns(lat pulldown machine) - 60x12
Db Overhead extension - 65x8( 5lbs PR minus 2 reps)
cable rope kickbacks - 30x9 ( 5lbs PR minus 3 reps)
quads/hamstrings/calves
leg extensions - 80x12 (10lb PR)
leg press - 405x12 (90lb PR minus 3 reps)
hack squat - 175x12 (20lb PR minus 2 reps)
rdl - 195x10 (10lb PR minus 2 reps)
lying hamstring curl - 170x10 (10lb pr minus 2 reps)
single leg curl - 20x12 (2 rep PR)
standing calve - 200x11 (10lb PR minus 1 rep)
seated calve - 70x12 (2 rep PR)
delts/back
rotator cuff wm up - 5lbs
db press(8 incline) - 60x12 (2 rep PR)
seated db lateral raises - 25x14(2 rep PR)
cable laterals btb - 15x10(1 rep PR)
close grip lat pulldown - 125x11 (4 rep PR)
wide grip pull ups - BWx7
bb row - 265x5 (10 lb PR minus 3 reps)
st bar cable row - 110 x 11 (10lb PR plus 1 rep)
machine rear delt - 90x12(1 rep PR)
db rear delts - 30x10(1 rep PR)
db shrugs - 100x8(1 rep PR)
Deadlifts - 245x8 (10lb PR)
I’ve been reading a lot of Arthur Jone’s old material, and it has helped me understand bodybuilding at a higher level…I now understand why a lot of the things that I’ve done in the past have worked and why some things didn’t work out like I had planned…Obviously, training has evolved since his day, but his insights are still very valid…
BTW…i normally would have went up on db press but my gym has only ONE 65lb DB…So, I’m going to get the 60s to 15 before I jump to 70…
Here are my measurements for JULY(all unpumped)…
July 10 to July 30…20 days
Chest - 42" ( +2")
arms - 14.5" ( +.5")
Waist - 34" ( +.5")
Legs - 23" (0)
Calves - 15" (0)
Now it is time for August…