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Thread: Impossible is easy...Miracles take a little bit longer

  1. #1
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    Impossible is easy...Miracles take a little bit longer

    Get in the best shape of my life
    Last edited by TJ2389; 02-26-2008 at 10:59 PM.
    Not for self, but for others

    Bench Press: 270 Squat: 250 Dead Lift: 365

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  2. #2
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    Ok heres an example of the workout I did yesterday. I am hoping tomorrow to do more weight at lower reps as part of my bulking.

    DB Bench Press: 3 sets=50
    Cable Pulldowns: 3 sets=100
    Cable Overhead Pulldowns: 3 sets=100
    Overhead Standing BB Press: 3 sets=65 3 sets=55 3 sets=75
    Bench Press: 1 set=135 3 sets=185 1 set=205
    Decline Bench Press: 1 set=135 2 sets=185
    Incline Bench Press: 1 set=135 2 sets=155
    Machine Fly: 3 sets=80

    (btw, I set for me is 10x)
    Last edited by TJ2389; 08-30-2007 at 12:06 AM.
    Not for self, but for others

    Bench Press: 270 Squat: 250 Dead Lift: 365

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  3. #3
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    Then today was cardio...heres that

    Run: 3 miles (8:30 pace)
    Bike: 12.6 miles (40 min.)
    Pushups: 5x25
    Crunches: 5 x25
    Pullups: 3x4
    Not for self, but for others

    Bench Press: 270 Squat: 250 Dead Lift: 365

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  4. #4
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    Here are my goals: Bench: 300 Squat:325 Dead Lift:??? (only done it 3 times)
    Not for self, but for others

    Bench Press: 270 Squat: 250 Dead Lift: 365

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  5. #5
    Senior Member cphafner's Avatar
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    what is your split? That is way too much chest volume.
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    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

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    Here is my six day split:

    Mon: Cardio (running, biking)
    Tue: Chest
    Wed: Cardio
    Thur: Arms/Back
    Fri: Cardio/Shoulders
    Sat: Legs/Abs
    Last edited by TJ2389; 08-30-2007 at 05:07 PM.
    Not for self, but for others

    Bench Press: 270 Squat: 250 Dead Lift: 365

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  7. #7
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    Quote Originally Posted by cphafner View Post
    what is your split? That is way too much chest volume.
    What would you recommend?
    Not for self, but for others

    Bench Press: 270 Squat: 250 Dead Lift: 365

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  8. #8
    Senior Member cphafner's Avatar
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    pick 2 pressing movements, 1 concentration movement (ie. flyes), some triceps and you're done.
    My Journal
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    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

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    I will try that today on my arm workout, something along those type of lines. I will also try to mix in some back workouts with my arms today.
    Not for self, but for others

    Bench Press: 270 Squat: 250 Dead Lift: 365

    The Journal

    2/25/08 163
    5'11''

  10. #10
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    2-3 hours in the gym is very heavy. Pro bodybuilders are in and out in less than 2 hours in almost all occasions. Be careful not to overtrain. You will get negative results.

    I would try to ease into that volume, if you were to ever do it at all.

    I'm with cphapner for the most part on chest volume. Three movements and tricep isolation work.

    Look into L-Glutamine if you are going to be hitting the cardio hard like that. Your body is eating away at more than just fat for that kind of energy.

  11. #11
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    Thanks for the advice/tips guys...I really need it. Here was arms/back workout today. I tried to tone it down a little today and I only spent an hour. I recorded everything I did on a scrap piece of paper. Its hard for me to stop once I get going in the gym and I tend to get carried away.

    (Excercises not done in this order)

    Hammer DB Curls: 6x=40 6x=45 6x=45
    BB Curl: 4x95 4x95 2x100 (I tried to go for six on all these but usually after the fourth my form would be shot so I didnt count them)
    Incline DB Curl: 6x=35 6x=40 6x=45
    Bicept Cable Pulldowns: 6x=110 6x115 6x120
    Machine Preacher Curls: 6x=100 6x120 6x=130
    Skull Crushes: 6x=85 6x=90 3x=95
    Wrist BB Curls: 10x=100 10x120 10x=135
    Dead Lifts: 6x=185 6x=195 6x=205
    Not for self, but for others

    Bench Press: 270 Squat: 250 Dead Lift: 365

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    2/25/08 163
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  12. #12
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    I think I did too much bicept work today, so I will watch that next time I go in. Today was my second time in my life ever doing dead lifts, so my back feels kind of tight. Now I am on to my tuna sandwhich and whey protein with milk.
    Not for self, but for others

    Bench Press: 270 Squat: 250 Dead Lift: 365

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  13. #13
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    Quote Originally Posted by GoodThings View Post
    2-3 hours in the gym is very heavy. Pro bodybuilders are in and out in less than 2 hours in almost all occasions. Be careful not to overtrain. You will get negative results.

    I would try to ease into that volume, if you were to ever do it at all.

    I'm with cphapner for the most part on chest volume. Three movements and tricep isolation work.

    Look into L-Glutamine if you are going to be hitting the cardio hard like that. Your body is eating away at more than just fat for that kind of energy.
    About the L-Glutamine, does that come as a part of whey protein. The only thing I use in addition to regular food is Whey Protein which I started a week ago. I take it with milk and use it before I workout, after I workout, and before I go to bed. I thought I read on the back something about X mg of Glutamine? Is it the same?
    Not for self, but for others

    Bench Press: 270 Squat: 250 Dead Lift: 365

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  14. #14
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    A ton of Whey powders have some glutamine in them, but you may still benefit from more. Its not a dangerous supplement, you could probably take 15G daily and be fine. *I AM IN NO WAY A DOCTOR!*


    Also, sometimes powders will have glutamine peptides, they are different from L Glutamine. Both are fine to take together.

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    Alright tomorrow its back to the seal workout...cardio. Last day for that this week, then next monday its on to week 5 workout. Tonight Ill down another glass of whey with milk and stretch it out.
    Not for self, but for others

    Bench Press: 270 Squat: 250 Dead Lift: 365

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  16. #16
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    Quote Originally Posted by GoodThings View Post
    2-3 hours in the gym is very heavy. Pro bodybuilders are in and out in less than 2 hours in almost all occasions. Be careful not to overtrain. You will get negative results.
    Not necessarily true. Symptons are indicators of overtraining, not "time in the gym." If you are not feeling fatigued, sleepy and constantly tired, you are probably not overtraining.

    Keep up the good work. Ask q's if you have any about your training regimen or anything else.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
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    "Determination is the wake-up call to the human will." - TR

  17. #17
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    Here is my six day split:

    Mon: Cardio (running, biking)
    Tue: Chest
    Wed: Cardio
    Thur: Arms/Back
    Fri: Cardio/Shoulders
    Sat: Legs/Abs

    TJ, a common way to even out a routine like yours is to move triceps to chest day, and do back and bicps on Thursday.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  18. #18
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    Ill think I will give that a try next week...see how it goes. Here is my schedule for next week seeing as tomorrow (Sat.) is my last day this week.

    Mon: Cardio
    Tue:Chest/Triceps
    Wed:Cardio
    Thur:Biceps/Back
    Fri: Cardio/Shouders
    Sat:Legs/Abs
    Not for self, but for others

    Bench Press: 270 Squat: 250 Dead Lift: 365

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  19. #19
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    So today heres what I did

    Running: 3 miles (8:30 pace)
    Bike: 12.30 miles (40 min.)
    Dead lifts: 1x185 1x225 1x315 0x320 (Maxed out at 315, couldnt quite lock it up on 320 )
    BB Shrugs: 6x185 6x195 6x205
    Pushups: 5x25
    Situps: 5x25
    Pullups: 3x4

    Finally got my max dead lift, it would be nice to up that now to 350 over the coming weeks...
    Last edited by TJ2389; 09-02-2007 at 12:51 PM.
    Not for self, but for others

    Bench Press: 270 Squat: 250 Dead Lift: 365

    The Journal

    2/25/08 163
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  20. #20
    Senior Member cphafner's Avatar
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    Quote Originally Posted by GoodThings View Post
    Pro bodybuilders are in and out in less than 2 hours in almost all occasions.
    I used to work out at a gym with some pros, and that really isn't true. They lived in there, but it was their income source.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  21. #21
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    Going for my max squat tomorrow...hoping for somewhere over 300 and I will also check out my weight to see if I have gained.
    Last edited by TJ2389; 08-31-2007 at 02:25 PM.
    Not for self, but for others

    Bench Press: 270 Squat: 250 Dead Lift: 365

    The Journal

    2/25/08 163
    5'11''

  22. #22
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    I went to the doctors today and he looked at my weight and height and said I was at the perfect weight for my height?? What? I am just about 5'11'' and I weigh in at 168. I think thats quite small and I would like to be around the 190 pound range by the time I go to college. I figure as long as I keep up the hardcore cardio, heavy lifting, and eating everything in sight whatever weight I gain will be appropriate.
    Not for self, but for others

    Bench Press: 270 Squat: 250 Dead Lift: 365

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    2/25/08 163
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  23. #23
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    Hi TJ - Good work ethic!

    Your doctor is probably going off a BMI chart (or similar) which is pretty irrelevant for someone looking to lift and pack on some meat. Your doctor is basically saying you are not undernourished or obese - the ranges in these charts are quite big.

    Having said that, BMI is pretty inaccurate as an indicator of your conditioning because it cannot take into account bone structure or musculature and mostly people disregard it these days. As you quite rightly said, if you work hard, eat right and end up weighing 190lbs, with a similar level of bodyfat to what you have now, then that is fine - you have gone from a (relatively) skinny healthy person to a (relatively) muscled healthy person.

    I agree with a lot of the others who have posted though, I think you need to decide on your goals, and adjust your workout accordingly - that much cardio and volume will be eating into more than just fat reserves if you're not an easy gainer - I would have thought. Perhaps a more basic routine, on the lifting side, focusing just on compound lifts and going heavier and heavier, with a couple of accessory exercises might help - particularly if you want to be doing that much cardio?

    I think with the work ethic and commitment you have shown so far, when you pick the right direction you'll do well.

    Cheers

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    Thanks for the post Whales. The only reason I am doing such heavy cardio is because I plan on entering the air force academy, provided I get in. If not then I will take a fitness test for the AFROTC to get a scholarship for college. I need to be in peak physical condition in terms of cardio to go in the air force or any other branch of service. But in addition to this I dont want to be one of those "cardio" guys at the gym who only run/bike. I want to keep lifting and putting on muscle.
    Not for self, but for others

    Bench Press: 270 Squat: 250 Dead Lift: 365

    The Journal

    2/25/08 163
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  25. #25
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    Speaking of gaining weight...I will post a summary of my food intake later tonight, any comments on it then from you guys would help a lot
    Not for self, but for others

    Bench Press: 270 Squat: 250 Dead Lift: 365

    The Journal

    2/25/08 163
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