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2nd Semester Training



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Old 02-22-2007, 04:38 PM
Eddie0206 Eddie0206 is offline
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Default 2nd Semester Training

History: I have lifted for about 4 years and made some good gains. I began at 90 lbs. as a Sophmore in highschool. I am now at 140lbs. as a freshman in college and looking to get to a 165 - 175 range within the next few years.

The past 4 to 5 months has been a slacking time due to freedom from the parents ie, partying. The past 2 weeks I got back into the gym and got back into the swing of things, getting my body prepared for the next few months of training.

Eating: I have never documented or counted my food intake. I am a very clean eater, eating essentially protein, carbs, and a small percentage of fats. I am looking to up the fat intake a little bit to see if it produces more results. I also generally have a cheat day once or twice a week (Beer and pizza).

6 - 9 Meals a day

Supplements:
Noxplode - 1 serving before and half serving after workout
Glutamine - 1 serving before and after workout
Fuze - 1 serving in the morning and 1 at night
Muscle Juice - Scoop in the morning, afternoon, and night
Random Protein Supp. 1 before workout and 1 after


Routine: As of right now I feel I might overtrain and lose motivation, which is why it is only a 4 or 5 week routine.

I plan on doing sets of 3 and 4. Sets of 4 will go with the more substantial lifts (squating, benching, rows, deadlifts) which sets of 3 with be more aimed towards isolation. All weights will be kept the same that day, but the next time my goal is to increase.



Day 1 - Chest and Shoulders
Flat BB
A1. Incline BB
A2. Incline Flys
Standing Military
Seated DB Press
B1. Front Raise
B2. Bent Over Raise

Day 2 - Legs
A2G Squats
Leg Press
Seated Calves
Standing Calves
Still Legged Deadlift

Day 3 - Back and Arms
A1. Skull Crushers
A2. Close Bench
Weighted Dips
B1. BB Curls
B2. Pull Ups
Dead Lift
BB Rows
C1. Lat Pull
C2. Seated Row

Day 4 - Off

Day 5 - Chest and Shoulders
A1. Decline BB
A2. Decline Flys
Flat DB
Seated BB Press
DB Press
Standing Flys

Day 6 - Legs
A2G Squats
Leg Curl
Stiff Legged Deadlifts
Seated Calves
Standing Calves

Day 7 - Back and Arms
A1. T-Bar Row
A2. Spead Pulls
Deadlift
A1. Preacher Curl
A2. Hammer Curls
C1. Skull Crushers
C2. Closed Bench
D1. Weighted Dips
D2. Dia. Push Ups

Advice would be appreciated
__________________
Deadlift - 405X1
Squat - 325X1
Bench - 225X1

Golf Tee - Anyone who can bench more than they can squat and/or deadlift.
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  #2  
Old 02-26-2007, 08:36 PM
Eddie0206 Eddie0206 is offline
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Began my first day. I was pretty pumped to go to the gym, very motivated. At the gym during my incline press I got really fatigued during my 2nd and 3rd set but still managed to pull out 5 reps. As of right now I feel pretty good, the noxplode gave me some real nice pumps and energy. Still I am pretty dissapointed with the amount of weight I used. 4 months really took its toll on me.

Day 1 - Chest and Shoulders
Flat BB - 125X4X5
A1. Incline DB - 45X3X5
A2. Incline Flys - 15X3X5
Standing Military - 5X4X5
Seated DB Press - 30X3X5
B1. Front Raise - 45X3X5
B2. Bent Over Raise 15X3X5
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Old 02-27-2007, 04:12 PM
Eddie0206 Eddie0206 is offline
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Today felt very very good. My legs are feeling awsome and well pumped. It doesn't seem that I have lost much mass or muscle during my long break. No it's time to fire up the Foreman grill and eat to my stomaches content. I also found a new lifting partner which is very helpful.

Day 2 - Legs
A2G Squats - 175X4X5
Leg Press - 205X3X6
Seated Calves - 80X4X12
Standing Calves - 125X3X12
Still Legged Deadlift - 185X4X5
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Old 02-28-2007, 12:51 PM
Eddie0206 Eddie0206 is offline
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I went to the gym pretty tired, but still motivated to move some weight. I noticed my bicepes getting incredibly tired to the point I could barely move my are. The bad thing about that is I wasn't even donw with my routine yet. I think after this week I am going to move biceps to leg days and keep back and tries together.

Day 3 - Back and Arms
A1. Skull Crushers - 55X4X5
A2. Close Bench - 55X4X10
Weighted Dips - 7X3XBW
B1. BB Curls - n/a
B2. Pull Ups - n/a
Dead Lift - 225X4X5
BB Rows - 85X4X5
C1. Lat Pull - 80X3X5
C2. Seated Row - 80X3X5
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