Workout Log

**rummyjoe** · 06-20-2009, 03:33 AM

My Stats as of 6/19/06
21 years old
5'11''
178lbs
16% body fat (estimate)
Training for about 6 months
Goal: Gain 10-15lbs of muscle mass in 12 weeks

I am not using AAS since I have alot of work to do before I am at that level (thanks to Big for helping me realize that)
Let me know if my goals are unreasonable or if I have a chance of achieving more then I hoped for.

I will do my best to keep an accurate and up to date log everyday...

Sundays workout is going to be different (Deadlift, Step-up, Dumbbell One-arm shoulder press, Close grip lat pulldown, Reverse crunch) I will be alternating these two workouts every other day for the next two weeks. Then I will be starting a more advanced Hypertrophy program

I hit the gym today with a great attitude...
I enjoy squats but I did get a little anxious while setting up for my first set since there were a few huge dudes racking up next to me... but the sets went well so im going to increase the weight 5lbs next time.

Static lunges have to be my least favorite exercise but I have seen a great improvement in my form. The difficulty and pain in the exercise may stem from the fact that I do them after squats...

Dumbbell Rows are great although I cannot feel the burn in my traps and shoulders as much as I feel it in my biceps and chest. This may be an issue with my form...

Push-ups and Swiss-ball Crunches are straight forward, but I did have to pause before my last set of crunches, I felt very nauseous... probably had something to do with the NOexplode... I'm not to sure about that stuff...

Well that was my first workout on a new program... I cant wait till Sunday for round 2

I am also going to post my diet, so check it out too!

**jbm** · 06-20-2009, 03:38 AM

how about try this:

mon=chest, calves and abs
tue=back and traps
wed=shoulders and abs
thurs=arms and forearms
fri=legs and abs
sat and sun rest

**rummyjoe** · 06-20-2009, 03:40 AM

My diet log
Bulking Diet Log

**Free Will** · 06-20-2009, 03:40 AM

Originally Posted by jbm

how about try this:

mon=chest, calves and abs
tue=back and traps
wed=shoulders and abs
thurs=arms and forearms
fri=legs and abs
sat and sun rest

hey ive seen this somewhere before lol ...do it up rummyjoe , you will see results

**jbm** · 06-20-2009, 03:44 AM

Originally Posted by kelljones

hey ive seen this somewhere before lol ...do it up rummyjoe , you will see results

too tired typing! lolol...

**rummyjoe** · 06-20-2009, 03:52 AM

Thanks for the advice jbm. I may be willing to try out something like that after I finish this program. I spent a lot of time putting this together and would like to give it a chance before I start changing it up. I am not in the great shape right now so I want to give my body a chance to adapt to working out again before I go all out. The purpose of my current workout is to build up my endurance and get ready for the tougher stuff I have coming in a few weeks.

**jbm** · 06-20-2009, 04:02 AM

Originally Posted by rummyjoe

Thanks for the advice jbm. I may be willing to try out something like that after I finish this program. I spent a lot of time putting this together and would like to give it a chance before I start changing it up. I am not in the great shape right now so I want to give my body a chance to adapt to working out again before I go all out. The purpose of my current workout is to build up my endurance and get ready for the tougher stuff I have coming in a few weeks.

If you have a low bodyfat and you want to bulk. limit your cardio...

**rummyjoe** · 06-20-2009, 04:39 AM

I am not doing any cardio other then what I get from lifting. The supersets keep the downtime to a minimum so I do not completely recover between sets. This gets my heart pumping and I'm hoping will help build up my cardiovascular system. I understand that heavy cardio can induce a catabolic state, which would be counter productive, so I don't plan on doing any more then necessary.

**Free Will** · 06-20-2009, 05:57 AM

**rummyjoe** · 06-22-2009, 02:28 AM

I found myself some good motivation today and decided to push myself a little harder. It paid off by increasing my deadlift by 10lbs.

**jbm** · 06-22-2009, 03:06 AM

have you tried your 1 rep max on your deadlift?

**rummyjoe** · 06-22-2009, 01:32 PM

No I haven't. Is there any reason why I should?

**jbm** · 06-22-2009, 08:28 PM

Originally Posted by rummyjoe

No I haven't. Is there any reason why I should?

IMO... you should so you will know if you could carry heavier weight in your working set, buy sure to have perfect form and wear a belt.

**rummyjoe** · 06-23-2009, 12:51 PM

I'm going in for laser eye surgery today, so I not sure if I am going to be lifting. I need to ask the doctor if that could cause any problems. I don't think it wil but I can't be 100% sure.