Starting my Precycle training diary

[Dude-Man]

Off to the gym to train the shoulders!
Great workout!
Rotor Cuff warmup

Arnolds
10X50
10X60
7X70
5X75

Front raises
20X10
25X10
30X7
35X6

Side raises
20X10
25X8
25X8
25X7

Front Plate raises
45X8
45X7
45X7

Hammer strength military(number is on each side)
45'sX8
55'sX6
60X4

Side cable raises

and i'm spent.

[bigol'legs]

Wo thats more shoulder work than I do Chris. Id kick it down a notch... usually 4 sets for each head. If you wanna do a shock just do a superset for the same head or do drop sets.

[Dude-Man]

really? Hm.. so you really only do like, 4 sets front, 4 sets side, 4 sets press, that's it for shoulders?

[AbsolutelyLethal]

I agree...

I do Dumbbell press then lateral raises then highpulls then reverse pec deck then front and rear shrugs....

[Dude-Man]

Today was my first day of physical therapy. I went in walking, went out on crutches.. 6 supersets of quad exensions after a 15 min hill session on the bike to warm up.. this guy doesn't f around.. next we did some calves and a very little bit of hamstring stuff. Hope i can walk tomorrow.

[bigol'legs]

Sounds good chris... hey if this guys running physical theropy just ask him about your other routines... get some useful info outta him. And yes I usually only do 12 sets total for shoulders.... I hit traps on back day.

[Dude-Man]

So i've worked back around to chest day. I went a little nuts on the triceps today, because they were feeling bulletproof. I went heavy again, next week i'm going to do my lots of weighted dips routine to change things up.

Flat bench
135X10
225X5/6 w/light spot
240X2/3 ""
240X2/3 ""

Incline Dumbells
70X10
80X6
80X5/6
80X4/5

Weighted dips
45X11
45X8
45X7
35X11

pushdown drops sets
2 sets, 4 drops each set, failure before each drop

One arm overhead tri extensions.

ABS!!!
and i'm done. time for a well deserved day off. Leg is KILLING me from physical therapy. not so much the knee though, which is a good thing. PT also gives me an excuse to develop my calvs, which i've always neglected i'm taking that as one of the brights sides.

[Dude-Man]

Rest day. Ordered 10 lb bag of protien, going to up my intake by 40 grams a day. Started loading creatine.

[devilman_1982]

Don't you do flyes for your chest? I think they are very important for chest development especially at an early stage in bodybuilding. I work each bodypart separate on a different day, grouping the arm muscles together. If you are looking for different routines and sets to do here’s my chest and arm workout.

Chest:

Flat dumbbell press
2 warm up sets 60lbs
1x12 with 95lbs
2x10/12 with 105lbs
3x8/10 with 110lbs
4x8/10 with 95lbs

Incline dumbbell press
3 sets of 8/12 reps with 105lbs

Incline Flyes
1x10/12 with 55lbs
2x8/10 with 60lbs
3x8/10 with 65lbs

Finnish of with either machine press or long arm peck deck.
3 sets with same weight each set to failure with a spotter.
Machine press usually around 55-60lbs each side repping out for 3 reps
Long arm peck deck around 10-11 12lbs bars for 8/10 reps

For Triceps.

Press downs slightly wide grip.
2 warm-up sets 20+ reps
1x12/14 with 84lbs
2x10/12 with 98lbs
3x8/10 with 112lbs
4x6/8 with 126lbs

Close Grip Bench (smith Machine)
1x10 with approx 135lbs not including bar
2x10 with approx 135lbs not including bar
3x10 with approx 125lbs not including bar
4x rep out with approx 90lbs not including bar

Weighted tricep dips (Straight Leg) and not leaning forward
1x12 with 44lb plate
2x10 with 44lb plate
3x10 with 15kg plate (approx 34lbs)

Rope Pushdowns
1x12/14
2x10/12
3x10
4x (last set going to familiar on each weight and the decreasing by 2 on the stack till you cant do any more)

That’s my chest and tricep routine. You should give it a try I find it really good for growth especially when on a course. Please note that I train chest and tries separate

[Dude-Man]

I like your suggestion, but since i'm a student, and i have physical therapy a few times a week, I can only get into the gym 4 times a week or so. Thus, i do a push pull split, which saves time, and if i get the chance, i throw in an arms day. today was killer for PT. More extention supersets, excruciating stretching, single leg calf raises (to help with balance) and single leg shallow squats (same thing)

[husun]

CA, Where do you go to school? You should wrestle for them. 153lbs and a bench of 255 is very good. wrestlers dont need legs..

[Dude-Man]

I go to school in boston. I'd say where, but there's only 7 chris adams' here, so it'd be fairly obvious which one i was. We have a varsity wrestling team, and isn't speed and technique the most important in wrestling?

By the way, back shock day

12 sets of 30 pullups,
fast as i can until i can't do anymore, then i hang to rest until i can get another, and keep going till i hit 30.
one arm cable rows
back flies

sorry i haven't been posting as detailed in here, but i've been pressed for time with school.

[Dude-Man]

Shoulders day. At everyone's advice i cut it back, instead of my 2 exercises per head i cut it back to one. Basically only 4 sets per head.
Arnold presses 4 sets
Side raisese 4 sets
front raises 4 sets

Abs


Physical therapy
dumbell lunges
quad supersets
lunge walks

I weighed in today.. 160. I know some of it has got to be food, But with the new diet i am gaining, which is a good thing. I think at the end of next week, maybe 2 weeks i'll post some pics.

[AbsolutelyLethal]

12 sets of 30 pullups? How is that possible?!? The other day my partner and I did each pullup set to failure to change it up. Normally we do like 3-4 sets of 8-12 with me in the middle of the bent part of the bar and him at the end of the bend. Anyway with failure we went slow and with full ROM with a pause up top, I went 15,12,10 with shoulder with grip and he went medium wide and got 18,15,12....But 12 X 30...DAMN!!!

You said you did 4 sets per head but you didnt....Arnold's work anterior but so do front raises. The side raise obviously work the lateral but you left out the posterior(rear) delts....

[Dude-Man]

12 sets of 30 pullups? How is that possible?!? The other day my partner and I did each pullup set to failure to change it up. Normally we do like 3-4 sets of 8-12 with me in the middle of the bent part of the bar and him at the end of the bend. Anyway with failure we went slow and with full ROM with a pause up top, I went 15,12,10 with shoulder with grip and he went medium wide and got 18,15,12....But 12 X 30...DAMN!!!

You said you did 4 sets per head but you didnt....Arnold's work anterior but so do front raises. The side raise obviously work the lateral but you left out the posterior(rear) delts....

I guess i was mistaken, i was under the impression that front raises worked posterior. A suggestion to something else to try would be useful.

As far as the pullups go, if fresh i can do around 35-40. I've been rock climbing seriously for a long time, so my grip strength/back strength/endurance are very out of proportion for my weight. So, i'm able to bang out 30 for the first 6 sets or so. For the remainder of the sets, i do as many as i can, then I hang until i can do another, then another, and so on until i hit 30. I can only do these kinds of numbers completely fresh though, because my biceps are very weak compared to my back. If i do pullups/pulldowns after rows or eachother, the numbers drop drastically. It's basically like the squat set where you do 20 reps of weight you could only normally do for 10 reps. you just wait, without relaxing. If you've got the grip to do it, it's amazing. I do it once a month or every 2 months just to shock my forearms/lats. I'm a firm believer that extreme exhaustion is a good thing once in a while.

[AbsolutelyLethal]

My favorite posterior exercise is doing the pec deck in reverse. I get a good burn, good ROM, and I can't cheat much. If you want you can sit on a flat bench, lean over, and spread your arms with dumbbells....

Shoulders day. At everyone's advice i cut it back, instead of my 2 exercises per head i cut it back to one. Basically only 4 sets per head.
Arnold presses 4 sets
Side raisese 4 sets
front raises 4 sets

[Dude-Man]

looks good, thanks for the suggestion!

[Straight Diesel]

wrestlers don't need legs...lets all laugh at that post...sorry bro

[BiggerBri2002]

Hey,

I think you can do reverse pec deck also to work the posterior delts.

[AbsolutelyLethal]

That is exactly what I said In my post Biggerbri...

[BiggerBri2002]

DUH...totally missed that

[Dude-Man]

Last night was chest. mixed it up a bit by doing decline bench instead of dips, because my workout buddies just wanted to keep pressing. I didn't go heavy, worked on moving the weights as fast as possible on the positive, and slow on the negative
Bench
warmup
185X12
205X10
215X7 +1w/lightspot
225X4 +2 w/lightspot

Incline barbell
165X10
185X5 +2 w/lightspot
205X3 +3 w/light then moderate spot
same as above

i tried to keep it at 6 reps at the least, i always just want to lift heavy though.

Decline
not really worth writing down. bad exercise for me.

cable flies.

I feel like i'm getting stronger, getting a few reps here and there that i wouldn't have before i started this diet.. i'm up to 161. could be water, been taking creatine.

[Dude-Man]

Alright, today was physical therapy and biceps. The diet i've been on has been working wonders, as today i weighed in at my all time high of 163. I don't know if the scale was off or what, but I'm pumped. Biceps were good today. Never really had strong ones, but i was able to hammer curl the 40's for sets of 10, 8, 8, and 7. Pretty happy about that.

[Dude-Man]

i gotta get more consistent. did back yesterday, chest is tomorrow. Still gaining slowly.. which is surprising. 164.3 yesterday. It's been a good run.

[Dude-Man]

Chest today.

Flat was the exact same as last time

Incline went up though, warmed up, then did
80X8
80X8
90X4 +2 w/spot
90X4 +2 w/spot


weighted dips, close grip bench, and pushdowns followed.

[bigol'legs]

Chest today.

Flat was the exact same as last time

Incline went up though, warmed up, then did
80X8
80X8
90X4 +2 w/spot
90X4 +2 w/spot


weighted dips, close grip bench, and pushdowns followed.

Lookin good man keep it up... sounds like you got your workout sets in order 2

[Dude-Man]

Lookin good man keep it up... sounds like you got your workout sets in order 2

Thanks, i took your advice and lined thing up. No more 20 min breaks to do abs and going back to fly's after doing dips. I'm going home this weekend so i'll get to hit my gym at home up.. i'm going to try some barbell rows and see how they feel on my leg.

[bigol'legs]

Thanks, i took your advice and lined thing up. No more 20 min breaks to do abs and going back to fly's after doing dips. I'm going home this weekend so i'll get to hit my gym at home up.. i'm going to try some barbell rows and see how they feel on my leg.

if you feel it in your leg get a incline bench over the smith machine bar and do rows on that.

[Dude-Man]

if you feel it in your leg get a incline bench over the smith machine bar and do rows on that.

I did just that, it went alright.
B/O barbell rows
185X10
205X8
225X5
225X4-5

Pulldowns
160X10
170X8
200X4-5
210X3-4

Pullup dropsets on assist machine
10 solo
5 with -30
5 with -50
10 with -80

dumbell shrugs, 6 sets of 12 with 80's

[Dude-Man]

And back around to chest. I really can't wait to be able to do a proper legs workout.. this push pull split with shoulders stuck in is getting tiresome. On that note i shocked it. 12 sets weighted dips after a 7X3 flat bench workout. Finished up with incline dumbell fly/press supersets. Went well. I went off creatine so my weight is back down to 160, which i'm not really upset about. Still a net gain of 7 lbs in a month.

[Dude-Man]

I'm gonna bump this up for some criticism. Anyone like to comment on lagging body parts etc?

Even though i haven't been posting here i have been training. Weighed in at 163 lbs yesterday. Still gaining naturally.

[BiggerBri2002]

Dude,

Looking nice and cut. I would say your chest and arms need some work. The chest is a little flat and your left bicep looks alot smaller than your right (maybe just the camera angle?)


Traps looking good and the abs too. Keep it up dude.

[Dude-Man]

Dude,

Looking nice and cut. I would say your chest and arms need some work. The chest is a little flat and your left bicep looks alot smaller than your right (maybe just the camera angle?)


Traps looking good and the abs too. Keep it up dude.

The bicep thing is just the pose.

bump for criticism

by the way, as of today the cycle is off for sure.

[ENraged]

Very nice bro!!!!!!! Keep up the work

[Dude-Man]

hmmm. progress is sweet. I tried the 100 lb dumbells on incline for the first time ever tonight at the start of the set and got a nice triple out. I'm pretty happy about it. It's nice to move some weights that actually look big.
bumping for critique on weak spots. legs will go up as soon as i can squat again. still doing physical therapy, but it's getting stronger.. unfortunately the pain is still there which is making me somewhat tenative.

[bigol'legs]

hmmm. progress is sweet. I tried the 100 lb dumbells for the first time ever tonight at the start of the set and got a nice triple out. I'm pretty happy about it. It's nice to move some weights that actually look big.
bumping for critique on weak spots. legs will go up as soon as i can squat again. still doing physical therapy, but it's getting stronger.. unfortunately the pain is still there which is making me somewhat tenative.

good job man.. I remember the first time I did 100's on shoulder presses.. I was stooked.. keep up the progress man

[kozjz]

looking good..the shoulders stick out tho bro..if i was u id change the routine...ur front shoulder needs some help..not tryin to be an asshole, just sayin what i c..heres a shoulder workout that works realy good for me...

free weight military press
1x20(light weight warm up pump)
1x10
1x8
1x8

dumbell press
1x8
1x8 streight into 15reps of one arm side lateralsuperset

one arm side laterals
1x10
1x8
1x8

reverse peck deck
1x8
1x8
1x10 streight into dumbell shrugs 10reps superset

dumbell shrugs (face forward kinda bending)
2x8

if ur gonna try this out do nothing more then what is there....koz

[kozjz]

o yea and rest no more then 2mins inbetween sets bro...make sure the negatives in military arent to slow..go down rather fast as slow negatives tend to flatten out the front delt from what i have noticed..but dont go down 2fast...just make sure u go down faster then u go up..u will notice a huge difference within 2 months guaranteed!

[Dude-Man]

Thanks. delts in particular have always been a weak point of mine... with the exception of the rear.

[BiggerBri2002]

good job man.. I remember the first time I did 100's on shoulder presses.. I was stooked.. keep up the progress man

Damn...I should be doing 100's on those shoulder presses too, but my freakin left side is still screwed up....I think its time to see a doc about surgery.

Good job Chris...looking good. Just keep pushing each day.