Ingram's Training Journal 02-16-03

[Ingram]

Over the last week I’ve had quite a few inquires about my current training program, so I wrote everything down I did this week and now I’m posting it on here. Obviously I change things every week, this just gives you a general idea of the volume and type of exercises I use.

**MONDAY – CHEST DAY**

-=Flat Bench=-
135 lbs x 12
225 lbs x 12
315 lbs x 8
335 lbs x 8

-=Incline Dumbbell Press=-
100’s x 10
100’s x 10
100’s x 8

-=Pec Dec=-
245 lbs x 10
260 lbs x 10
275 lbs x 10
295 lbs x 10

-=Weighted Pushups=-
I started with 3 plates on my back and they were stripped one by one until failure (2 sets)

-=Crunches=-
60 in a row then rested a full minute (3 sets)

**TUESDAY – BACKDAY**

-=Deadlifts=-
135 lbs x 10
225 lbs x 10
315 lbs x 10
405 lbs x 8
495 lbs x 5
495 lbs x 4

-=Wide grip pull-ups-=
3 sets of 15 reps

-=Hammer strength row machine (one arm at a time)=-
4 plates x 10
5 plates x 10
5 plates x 10

-=Pull downs/strait arm push down superset=-
195 lbs x 10 / 60 lbs x 10
225 lbs x 10 / 60 lbs x 10
240 lbs x 10 / 60 lbs x 10

**WEDENSDAY – LEG DAY**

-=Squats=-
135 lbs x 10
225 lbs x 10
315 lbs x 8
405 lbs x 6
405 lbs x 6

-=Hamstring curls=-
255 lbs x 10 (3 sets)

-=Leg extensions=-
195 lbs x 10 (2 sets)

-=Lunges=-
185 lbs x 8 each leg (3 sets)

-=Standing calve raises=-
315 lbs x 15
330 lbs x 12
345 lbs x 10
360 lbs x 8
360 lbs x 8

**THURSDAY – REST DAY!!**

**FRIDAY – SHOULDERS**

-=Military Press=-
135 lbs x 10
185 lbs x 10
225 lbs x 8
245 lbs x 8
245 lbs x 8

-=Front lateral raises=-
40’s x 10 (3 sets)

-=Hammer strength side lat raises=-
150 lbs x 10
160 lbs x 8
170 lbs x 8

-=Smith machine shrugs=-
6 plates x 12
6 plates x 12
6 plates x 10
4 plates x 10
2 plates x 20

-=Reverse flies with upright row superset=-
40’s x 10 / 75 x 15 (3 sets)

-=Crunches=-
60 in a row then rest a full minute (3 sets)

**SATURDAY – ARMS**

-=Standing easy bar curls=-
65 lbs x 12
85 lbs x 10
105 lbs x 8
105 lbs x 8

-=Tricep push downs with V-bar=-
180 lbs x 15
200 lbs x 12
200 lbs x 12
200 lbs x 10

-=Dumbbell curls=-
50’s x 10
60’s x 8
60’s x 8

-=Overhead dumbbell skull crushers=-
100 lbs x 10
125 lbs x 8
125 lbs x 8

-=Close grip chins=-
15 for 3 sets

-=Lying skull crushers with close grip bench superset=-
115 lbs x 10 / 115 lbs x 15 (3 sets)

**SUNDAY – REST DAY!!**

If you have any questions or want me to elaborate on anything feel free to ask.

-Ingram

 

[Lee]

jesus dude, you got a crazy workout schedule. is that pic of yers recent?

 

[b fold the truth]

Only having 2 rest days would kill me and my joints...

B True

 

[Ingram]

Lee - Yup that pic was taken about a month ago.

Bfold - I take rest days as I need them, allthough I never train more than 5 days a week.

-Ingram

 

[louden_swain]

You have significantly grown over the past several months. I think you are doing a great job. Last time I heard from you, you had 17.5 inch arms. They must be quite a bit larger because of the weights you are using.

 

[b fold the truth]

Bfold - I take rest days as I need them, allthough I never train more than 5 days a week.

-Ingram

I gotcha...I gotcha.

B True

 

[SAGAT]

you said in your picture thread that you have been training for only 3,5 years...that's awesome progress! you look a lot better than me and i've been training for over 6 years. damn i hate you. j/k

 

[DrBones]

Damn man, your pushing some good weight there...
How tall are you and what do you weigh?
What are your measurements?(arms, legs, waste, chest, etc)

 

[needsize]

I didnt realize you were quite so strong, you're ahaead of me in a few areas

 

[vinylgroover]

Thanks for posting up Ingram.

I notice you don't mind using the odd machine here and there.. Who said you can't build thickness with machines.

 

[argent]

Good shit bro. Watch the overtraining, but I think you've got it under control.

 

[WarriorPL]

Looking real good bro. You are HUGE. Continue the great work.

 

[Ingram]

louden_swain - Arms are still sitting at 17.5 right now, but 3/4 of my arms is Triceps I just can't get my Bi's to grow.

SAGAT - Yup, I've been at it for 3 and a half now... It'll be 4 years this september. I'm a pretty compulsive guy so when I started training I went all out from day one. I had a good friend who showed me how to eat and train right. Thank God for him, cause I would have had no clue if he had not helped.

DrBones - I'm 5'6 and I weighed in today ay 198lbs, Arms 17.5”, Quads 26.5”, Waist 30”, Chest 48” Calves 17”

needsize - Hah, I might not be the biggest guy around but I do pretty good with the heavy lifts. My forte is and has allways been pushing exercises, I have short arms and they're all Triceps. So bench and millitary have allways been easy for me.

vinylgroover - There is nothing wrong with machines at all, I use them all the time. I know on Elite it's En Vouge to use all free weights, but I could care less; I use what works for me.

argent - Yeah, I know what you're saying about the overtraining... I'm pretty in touch with my body so I know when it needs to heal.

WizKid25 - Thanks dude

-Ingram

 

[louden_swain]

Ingram, my arms are about the same size.

They are really starting to grow since I cut down on the volume. Since I follow DC training, I am getting more rest. The training sessions are absolutely brutal. Here is a typical arm session for me:

1. Lying Triceps Extensions (skull crushers) - 1 x 12

warmups: 70lbs x 8, 90lbs x 5, 110lbs x 3
building set: 130lbs x 12, this includes 9 then rest pause 3, then a static hold at bottom.

2. Barbell Curls - 1 x 12

warmups: 70lbs x 8, 90lbs x 5, 110lbs x 3
building set: 140lbs x 12, this includes 10 reps, then 2 rest pause, a static hold at top, then a controlled negative

My arms are totally blitzed from one set!!! Of course, I add variety by using close grip bench presses, parallel dips, preacher curls, and dumbbell curls.

hopefully a few months from now I can reach 18". To do this I must eat an insane amount of food. Let me know how your training progresses.

LS

 

[gettinlarger]

Man, you are a big and STRONG dude! Keep it up, and keep posting your progress!

 

[Zeus79]

You look great bro! Do you do any cardio at all?

 

[Ingram]

You look great bro! Do you do any cardio at all?

Zero Cardio

-Ingram

 

[louden_swain]

Zero Cardio

-Ingram

Who needs it when you are bulking up?

 

[WarriorPL]

How do you stay so lean with zero cardio? Is your diet that strict?

 

[louden_swain]

How do you stay so lean with zero cardio? Is your diet that strict?

The more muscle you have packed on your frame, the easier to burn fat.

Other factors include:

diet
anabolics
genetics (metabolism)

 

[t3c]

looking STRONG bro...AWESOME job.

You look pretty badass in your advatar too

 

[Ingram]

How do you stay so lean with zero cardio? Is your diet that strict?

It's a pretty clean diet, I get 300 grams of protein everyday no matter what. My Carbs are moderate and so are my fats. My caloric intake is around 3000 a day, sometimes less. I've never been into eating 5000 calories a day to bulk. I find people who do this end up gaining weight but end up looking fat and bloated. I'm happy looking pretty lean year round rather than jumping between being fat and being shreded.

-Ingram

 

[69Muscle]

U should go PRo.


Pretty Decent.

 

[TrailerParkTrash]

Ah ha! Finally found your workout thread Ingram

I'm going to give it a try, starting today.. a restday..LOL. Give me 3... 4 weeks tops and I'll give you a run for your money ..BAHAHAHAHHA

 

[guldukat]

Is Ingram still around? He was/is an impressive dude.

And those abs! *gasps* Even they exude strength.

 

[TrailerParkTrash]

Yes he's baaaaaaaaaaaack

 

[lavi]

Wow, I just found my new role model!

 

[JT Iron]

old thread

 

[JKurz1]

bump this...good shit....

 

[Ingram]

Is Ingram still around? He was/is an impressive dude.

And those abs! *gasps* Even they exude strength.

Yeah I'm back... My acount was deactivated when I went away for the summer. But It's all back to normal now, I'll probably only be posting on the training board. I'm getting a little sick of reading and posting about anabolics

-Ingram

 

[WalkingBeast]

Great to see you are back brother!! You are an inspiration to many!! Keep it up!!

 

[JKurz1]

/

 

[JKurz1]

where you at bro?

 

[supersizeme]

.

s'ology

 

[git_er_done]

bump 2 if if he is still round

 

[OMEGA]

wow thats a pretty cool split