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  #51  
Old 01-06-2006, 01:24 PM
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Kane Kane is offline
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Day Two Legs/Abs
168 lbs

A1-Front Squat 135
A2-DB Lunges 55
B1-Machine Squat 360
B2-Leg curls 90
C1-Deadlifts 185
C2-Calves 90

I did this workout yesterday but didnt have a chance to post it. Holy f I am sore from calf to ass from this workout. These weights will be my base weights for future workouts. I'm not going to bother putting abs in unless somebody wants me to.
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  #52  
Old 01-06-2006, 01:44 PM
EricT EricT is offline
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Kane, you gained about 40 pounds in what? A year and a half? Starting from around 130? I'd say that's good work.
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  #53  
Old 01-06-2006, 01:53 PM
EricT EricT is offline
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By the way, I think you should work abs. At some point. Seems like I've been preaching on this lately but I think if you are working back you should be working "front".

It's a lot like doing a whole lot of benching without seriously working the back, especially the romboids and rear delts. You end up with shoulder problems.
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  #54  
Old 01-06-2006, 03:18 PM
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Kane Kane is offline
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Quote:
Originally Posted by Eric3237
Kane, you gained about 40 pounds in what? A year and a half? Starting from around 130? I'd say that's good work.
pretty much yeah. thanks.

Quote:
Originally Posted by Eric3237
I think you should work abs
Sorry, little miscommunication. I'm doing abs, I meant I wouldn't post my ab exercises unless someone wanted me to. :o
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  #55  
Old 01-06-2006, 05:46 PM
EricT EricT is offline
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Quote:
Originally Posted by Kane
Sorry, little miscommunication. I'm doing abs, I meant I wouldn't post my ab exercises unless someone wanted me to. :o
LOL, I probably misread it
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  #56  
Old 01-07-2006, 01:39 PM
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Kane Kane is offline
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Day Four Bi's/Tri's
169 lbs
A1-Barbell Curls (EZ Bar) 50
A2-Dumbbell Curls 25
B1-Preacher Curls (EZ Bar) 50
B2-Hammer Curls 25
C1-Weighted Dips BW+45
C2-Triceps Extensions (DB) 70
D1-Cable Pressdowns 180
D2-Reverse Curls 100

Good workout today, little lightheaded on the tricep extensions, I had to take a breather. Cable pressdown only goes to 200lbs so I'm gonna have to put a DB on the stack or something . Does anyone else have any suggestions?

Getting back into the swing of things now, getting used to the volume and timing again, diet is back on track, things are looking good.
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  #57  
Old 01-09-2006, 03:27 PM
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Day Six
170lbs
A1-Barbell Press 95
A2-Wide Grip Upright Rows 50
B1-Machine Press 90
B2-Side Laterals 10
C1-Bent Over Laterals 15
C2-Machine Rear Delts 90
D1-Power Shrugs 275
D2-Close Grip Upright Rows 50

Finally done the first cycle, seems like it has taken forever. Now its go time :eek: . I was really surprised at the weight I did for power shrugs, I think I could go heavier...without injuring myself.

As far as the next cycles go, I obviously have to increase the weight on the big lifts every workout and still complete all the sets. For the BB exercises I will have to increase by 5lbs minimum. Considering BB bench, over the 16 week period I will have increased my base weight by 80lbs, meaning 215lb bench press.

I can handle more weight on most of the exercises, using bench as the example again, do you think it would be better for me to jump the weight up to say 165 and then increment by 5 after that, or would it be best if I increment 5lbs a workout starting from the 135? I guess I'm just worried that if I increase the weight alot right now, then I won't be able to successfully increase each week.
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  #58  
Old 01-11-2006, 12:56 PM
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Week 2-Day 1 Chest/Back
weighed 173
A1-Bench Press 135- 170
A2-Flat Dumbbell Flyes 30- 25
B1-Incline Bench 95- 105
B2-Incline Flyes 25- 25
C1-Lat Pulldown 150- 162.5
C2-DB Pullovers 75- 75
D1-Barbell Rows 135- 155
D2-Seated Cable Row 125- 125

The first number is the weight I used last time, the second number is the weight i used this workout. Flat DB flyes only went down because I couldn't get a pair of 30lb DBs to save my life

I increased weight in all of the -1 exercises, which is what I want, and completed every set, also what I want.

BW keeps increasing, which is good also. I've been weighing myself under the same conditions, ie. same time, same amount of clothing on, etc., to maintain consistency. This time last week I weighed 167, so I've gained 6lbs, most likely just from increased food intake.:cool:
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  #59  
Old 01-12-2006, 01:25 PM
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Kane Kane is offline
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Day Two Legs/Abs
172lb
A1-A2G Front Squat 135 95
A2-DB Lunges 55 30
B1-Machine Squat 360 410
B2-Leg curls 90 90
C1-Deadlifts 185 205
C2-Calves 90 90

I decided to jump on the bandwagon and switch from regular front squats to A2G front squats (that's why my squat went from 135 to 95). I've never done them before, but they were great. Workout went well except after the last set of deadlifts I had to leave because I was going to barf.Needless to say, no abs were done today. Legs is by far my hardest day because I haven't really trained them outside of playing sports. Hopefully my legs with grow rapidly with this program and it won't be this difficult in a few weeks.
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  #60  
Old 01-14-2006, 07:49 AM
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I've got a stomach bug or something, I feel like complete shit. Training is on hold for today, I'll skip arm day and continue with shoulders on monday...health permitting.
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