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  • Bodybuilder Begins:

    Hey guys. Been meaning to come start a journal over here for a while now.

    This will be a long intro post (in b4 TL;DR)

    Stats: 5'11-6', 160 lbs, ectomorph
    All-time PRs:
    DL: 405 w/belt
    Bench: 250x2
    Squat: 340x1 (belt)

    Training History:

    I've been training seriously for almost two years now. Previously, I was into competitive cycling, which cut me down from a bodyweight of 160 to 136-140 pretty quickly. I was disgustingly thin, and still am pretty small.

    Started out on Madcow 5x5 in March of 2010. I saw good progress in strength, but then injured my back in May of 2010, which kept me from squatting heavy (relatively) for quite a while.

    After BSing on a high volume, high frequency program that I gained very little from (with diet in check, in excess of 4,000 calories consistently), I switched back over to Madcow 5x5 in August of 2010. After four months on the program, I had brought my squat back up from a high 225x1 to squatting 300x3, benching 225x1 with spotter help to 235x4, and deadlifting in the 290s-300 range to deadlifting 345x5.

    After that last bout with 5x5, I decided to make a change to a more physique-focused routine, as I felt I wasn't getting the size I was looking for with Madcow (with a consistent caloric surplus).

    I switched to an upper/lower split in November/December of 2010, which I have been on up until this past week.

    I then moved to a push/pull/legs split. I made the change in order to move some of the heavier back movements into my routine, such as deadlifts and barbell rows, rack pulls, sldls, etc.

    Goals:

    After bulking to 180 at about 15-16% bodyfat, I decided to cut down for the summer. I am currently at about 160lbs at 10%-ish bodyfat. Yes, I am small, and I know it. :insane:

    Why cut? I am a FFB, I have pictures of when I was 13-14 and very chubby. This cut was a dry-run, so to speak, of teaching myself how to diet down from a bulk weight. It has greatly improved my confidence in my mental strength to diet down and I do not regret the decision in the least.

    I have a few more weeks to go on my cut, after that a lean bulk is in order, hopefully into the 190s.

    It is a future goal of mine (hence the cheesy title) to compete in a bodybuilding competition in 3-4 years. Whether or not that becomes a reality depends on the progress I make in these next couple of years.

    Current Split:


    Every Other Day

    Quads/Hams/Calves/Posterior Chain A:
    Deadlifts
    2 sets
    Lying Leg Curls
    2 sets
    Hack Squats
    2 sets
    Seated Calf Raise
    1 set

    Chest/Shoulders/Tris A:
    Barbell Incline Press
    2 sets
    Seated Dumbbell Military Press
    2 sets
    Skullcrushers
    2 sets
    Ab work

    Back/Bis A:
    Lat Pull-Downs
    2 sets
    T-Bar Rows
    2 sets
    Alternating Dumbbell Curls
    2 sets


    Quads/Hams/Calves/Posterior Chain B:
    SLDL
    2 sets
    Seated Leg Curls
    2 sets
    Leg Press
    2 sets
    Standing Calf Raise
    2 sets

    Chest/Shoulders/Tris B:
    Seated Barbell Military Press
    2 sets
    Incline Dumbbell Press
    2 sets
    Decline Skullcrushers
    2 sets

    Back/Bis B:
    HS ISO Pulldown
    2 sets
    Dumbbell Rows
    2 sets
    EZ Bar Curls
    2 sets

  • #2
    Previous Training Vids:

    [YOUTUBE]http://www.youtube.com/watch?v=rAJ7xCrkWVE[/YOUTUBE]

    [YOUTUBE]http://www.youtube.com/watch?v=tV2x2Uh8wf8&feature=related[/YOUTUBE]

    [YOUTUBE]http://www.youtube.com/watch?v=hkQ0H3EqgJA[/YOUTUBE]

    [YOUTUBE]http://www.youtube.com/watch?v=BHvtpXVRMI4[/YOUTUBE]
    [YOUTUBE]http://www.youtube.com/watch?v=Hp0Fz8ZSRSo[/YOUTUBE]

    [YOUTUBE]http://www.youtube.com/watch?v=khDXKdoAAqc[/YOUTUBE]

    Yes, I dress like I'm homeless in the gym.
    Last edited by ch3v3ll3; 06-15-2011, 05:45 PM.

    Comment


    • #3
      If your serious hire someone to work with on your diet, Skip is who I have worked with over the last year and a half with off season and contest prep. IMO you will learn your body faster with someone who knows what there doing and progress will be consistent and faster.

      On your hack vid, whats up with adjusting your feet all the time and taking so long between reps?
      Last edited by CJ Hartley; 06-15-2011, 05:51 PM.
      2014 NPC Mr MN State TBD
      2012 NPC MN state 40+ 1st and 3rd Hvy *Injury :frusty:
      2012 NPC Gopher State 40+ 1st and 1st SuperHvy
      2011 NPC Gopher State 40+ 1st and 2nd Open Hvy.
      2011 NPC Upper Midwest 40+ 1st and Super Hvy 1st
      2009 Gopher State 4th Hvy and 4th Masters 40+
      *11 Natural contest 1992-2000 placed top 4 of all
      88 Natural Mr MN 2nd Teen
      88 Gopher State 4th Teen Hvy Div 176lbs

      Comment


      • #4
        Originally posted by CJ Hartley View Post
        If your serious hire someone to work with on your diet, Skip is who I have worked with over the last year and a half with off season and contest prep. IMO you will learn your body faster with someone who knows what there doing and progress will be consistent and faster.
        Hey thanks for stoppin in CJ.

        Unfortunately I'm still in school and money is tight. I don't really have the cash for a coach, at least not presently.

        Skip is someone I do want to work with at some point, however.

        Comment


        • #5
          Watch his longevity video, he practically spoon feeds you his info.
          2014 NPC Mr MN State TBD
          2012 NPC MN state 40+ 1st and 3rd Hvy *Injury :frusty:
          2012 NPC Gopher State 40+ 1st and 1st SuperHvy
          2011 NPC Gopher State 40+ 1st and 2nd Open Hvy.
          2011 NPC Upper Midwest 40+ 1st and Super Hvy 1st
          2009 Gopher State 4th Hvy and 4th Masters 40+
          *11 Natural contest 1992-2000 placed top 4 of all
          88 Natural Mr MN 2nd Teen
          88 Gopher State 4th Teen Hvy Div 176lbs

          Comment


          • #6
            Originally posted by CJ Hartley View Post
            Watch his longevity video, he practically spoon feeds you his info.
            For sure. I have watched parts of it. In fact, I am planning a refeed for tomorrow based on some of the ideas he's put forth in that DVD. Probably one of the best videos on training/diet/etc. that I've watched.

            Comment


            • #7
              Originally posted by CJ Hartley View Post
              On your hack vid, whats up with adjusting your feet all the time and taking so long between reps?
              For a while I was training calves before quads so I could hit my 2 sets on hack squats and be done with the session. I felt it helped with intensity on my quad exercise because I could give it my all and know I had nothing left to do for that session.

              I stopped doing that because, as you can see in the vid, my calves were cramping horribly and I kept having to relieve them by stretching them out during that set. So, I no longer train calves before quads.

              I think one of the leg press vids i may have posted has me doing the same thing b/c of calf cramping.
              Last edited by ch3v3ll3; 06-15-2011, 07:16 PM.

              Comment


              • #8
                Haha, whats up man. Welcome to the dark side.

                Comment


                • #9
                  Originally posted by mchicia1 View Post
                  Haha, whats up man. Welcome to the dark side.
                  I thought you would have been the first poster in my journal.

                  http://1.bp.blogspot.com/-zhrirA86r6...disappoint.gif

                  Also, was going to post this in your journal, but might as well post it here, to set the tone of this journal lol.

                  http://www.skitsnygg.com/wp-content/...ara-Varone.gif

                  [YOUTUBE]http://www.youtube.com/watch?v=kfd_FwA-voU[/YOUTUBE]
                  Last edited by ch3v3ll3; 06-15-2011, 09:00 PM.

                  Comment


                  • #10
                    Jesus man, I thought this was a boner-free journal.

                    Comment


                    • #11
                      Originally posted by mchicia1 View Post
                      Jesus man, I thought this was a boner-free journal.
                      Just wait til I put up progress pics......






                      wait wut?

                      Comment


                      • #12
                        work looks good!

                        throw up the pics

                        Comment


                        • #13
                          Chest/Shoulders/Tris--Chest Priority

                          Pre-workout: This is an unusual time for me to go to the gym. I usually go around 9 at night or 5 in the morning. I was in around 5 pm today. Gym was much more crowded than usual.

                          Pre-workout temperament: 6/10.

                          Barbell Incline Bench (HS bench position 2)
                          175x5 (+1 off of last session, -1 off of PR)
                          135x12 (-20#, +2reps. Misloaded like a dumbass)
                          175x3


                          Dumbbell Military Press (half bench)
                          65s x 4 (-1 rep)
                          65s x 3
                          55s x 5 (-3 reps)


                          Dips (bw+)
                          45#x5
                          80#x6
                          45#x7


                          Skulls (head off bench) (loaded weight)
                          20# x 14
                          20#x9

                          -Note to self: use parallel grip tricep bar next time. Felt much, much better on the elbows.

                          Wojo Raises
                          10s x 22
                          15s x 8
                          ss w/
                          Front Raises
                          20s x 8
                          20sx7

                          Decline crunches:
                          20#x 10 (hip flexor tear started to bother me here)
                          bw x 12


                          Notes: Overall, not terrible. Lost some strength, but my pressing has slowly been suffering during this diet.

                          Comment


                          • #14
                            Originally posted by mct View Post
                            work looks good!

                            throw up the pics
                            I will soon. Looks like I need to get my post count up to post pics??

                            Comment


                            • #15
                              Wojo raises are the shit. Glad to see you still doing skulls too...the elbow pain will go away with time, I promise.

                              Comment

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