My Log

[Criminal10dinC]

this is my day1 progress: (chest/tris)

flat bench (12, 8, 6, 3)
week one: 135, 155, 175, 185
week two: 155, 175, 185, 205
week three: 175, 185, 205, 210
week four: 175, 185, 205, 210
week five: 175, 185, 205, 215

incline dumbell (3x12)
week one: 45, 50, 55(8x)
week two: 50, 55, 60
week three: 55, 60, 65
week four: 60, 60, 65
week five: 60, 65, 70(6x)

dips (3x12)
week one: 12, 12, 12
week two: 15, 15, 15
week three thru five: 20, 20, 20, 20

skull crushers (3x10)
week one: 50, 60, 65
week two: 60, 65, 70(3x)
week three: 60, 65, 70(5x)
week four: 60, 65, 70 (9x)
week five: 60, 65, 70

flys (3x15-20)
week one: 30, 35, 40
week two: 35, 40, 45
week three: 40, 45, 50
week four: x
week five: 60, 70, 80 (switched from dumbells to cables)

cable pushdowns (3x15-20)
week one: 100, 120, 130
week two: 100, 120, 130
week three: 120, 130, 140
week four: x
week five: 120, 130, 140

 

[Buildingup24]

yeah, i'm all about taking advice. at the same time though i have a mind of my own, and i do my own research. and it's safe to say that 75% of the people on here offering advice are talking out thier ass. trying to sound like they know what the fuck they talkin about.

but i agree, i need to lay off the whey a bit. i need to up the carbs another 100g, maybe 150g. my problem is finding/adding in good carbs to my diet.

i also need to add veggies in. i fuckiing hate veggies.

What about rice? It's not too filling. (Personally I think oatmeal is more filling than rice)

 

[Criminal10dinC]

day2 progress: (back, bis)

bent over rows (4x10)
week one: 95, 105, 125
week two: 105, 125, 135, 145
week three: 125, 135, 145, 155
week four: 135, 145, 155, 165
week five: 145, 155, 165, 175

pull ups (4x12)
week one: -100, -90, -80, -90
week two: -0, -100, -90, -80
week three: -0, -90, -80, -70
week four: -0, -0, -80, -80
week five: -0, -0, -80, -80

dead lifts (3x10)
week one: x
week two: 135, 155, 165
week three: 135, 155, 165
week four: 135, 155, 165
week five: 135, 165, 185(2x) = snapped my shit up on the last set

ez bar curls (3x12)
week one: 40, 50, 50
week two: 50, 55, 60
week three: 55, 60, 65(8x)
week four: 55, 60, 65
week five: 55, 60, 65

hammer curls (3x12)
week one: 25, 30, 20
week two: 30(drop set at 6x) 35(d/s @ 6x), 25
week three: 30, 35, 40 (d/s @ 6x)
week four: 30, 35, 40
week five: 30, 35, 40

 

[Criminal10dinC]

day 3 progress: shoulders, tris

shoulder press (4x10)
week one: 65, 85, 95, 105
week two: 95, 100, 105, 110
week three: 100, 115, 125(5x)
week four: 100, 115, 125
week five:

close grip bench (3x12)
week one: 95, 135, 155
week two: 135, 155, 165
week three: 135, 145, 155(8x)
week four: 45, 65, 95 = realized i was doing these completely wrong. so i dropped weight and am working on doing them correctly
week five:

dumbell lateral raise (3x12)
week one: 15, 20, 25
week two: 15, 20, 25
week three: 20, 25, 30(d/s @ 9x)
week four: 20, 25, 30

barbell frontal raise (3x12)
week one: 20, 30, 40
week two: 30, 40, 50(7x)
week three: 30, 40, 50
week four: 20, 30, 40 = dropped weight, working on form
week five:

face pull (3x12)
week one: 50, 80, 100
week two: 80, 100, 120
week three: 100, 120, 130
week four: 100, 120, 130
week five:

cable rope pushdowns (3x15-20)
week one: 100, 120, 130
week two: 120, 130, 150
week three: 130, 140, 150
week four: 130, 140, 150
week five:

 

[Buildingup24]

Looks okay- 1 thing tho, drop those heavy DB Flyes- for Flyes, (if u must do them) stick to cable n go light otherwise your shoulders take over. It's one of those exercises that do not require a lot of weight if u focus on just your chest.
Other thing- how's form on all this- the weights have obviously bumped up significantly.

 

[Criminal10dinC]

Looks okay- 1 thing tho, drop those heavy DB Flyes- for Flyes, (if u must do them) stick to cable n go light otherwise your shoulders take over. It's one of those exercises that do not require a lot of weight if u focus on just your chest.
Other thing- how's form on all this- the weights have obviously bumped up significantly.

yeah i'm not doing the dumbell flys anymore. i wasn't getting any muscle-burn from that exercise. i have always had good burn from cable flys. and the weights i used are pretty light, i could go significantly heavier on cable flys. prob around 100lbs, 120lbs.

form is something i continue to work on. everytime i do an exercise i am trying to do it better and better.

 

[keepnitreal]

this is my day1 progress: (chest/tris)

flat bench (12, 8, 6, 3)
week one: 135, 155, 175, 185
week two: 155, 175, 185, 205
week three: 175, 185, 205, 210
week four: 175, 185, 205, 210
week five: 175, 185, 205, 215

incline dumbell (3x12)
week one: 45, 50, 55(8x)
week two: 50, 55, 60
week three: 55, 60, 65
week four: 60, 60, 65
week five: 60, 65, 70(6x)

dips (3x12)
week one: 12, 12, 12
week two: 15, 15, 15
week three thru five: 20, 20, 20, 20

skull crushers (3x10)
week one: 50, 60, 65
week two: 60, 65, 70(3x)
week three: 60, 65, 70(5x)
week four: 60, 65, 70 (9x)
week five: 60, 65, 70

flys (3x15-20)
week one: 30, 35, 40
week two: 35, 40, 45
week three: 40, 45, 50
week four: x
week five: 60, 70, 80 (switched from dumbells to cables)

cable pushdowns (3x15-20)
week one: 100, 120, 130
week two: 100, 120, 130
week three: 120, 130, 140
week four: x
week five: 120, 130, 140

These stats are completely achievable without aas. And I sure hope you are doing incline barbell..incline bb = imo best chest builder.

Sent from my SGH-I896 using EliteFitness

 

[Tectime]

I don't mean to cut across your thread crim, but to stevemi your right about the whole foods instead of shakes, and we all know how hard it Is to consume that much pro/carbs ( fats easy) in a 24 hr period, and I won't comment on rc or anybody else's juice use, but if crim will set his sights on those numbers ( reach high the higher you can go) he should be able to up his intake to the point his body can handle. I take hgh every day when on cycle( h is the only cycle for me everything else is blast and cruise for me and yes it's under dr supervision) but if crim ever really wants to go for his pro card he's really gonna have to up those carbs a shit load. You know ( I can tell from your posts, you're well versed in this) that carbs are the fuel,juice starts the engine food fuels the fire, 150 to 300 carbs even good complex carbs, you're driving a go cart, get up over 600 your driving a train!

 

[stevesmi]

^^^ nah man I know what crim is trying to do here and understand.. the guy is trying to get healthier and stronger/look better. he isn't going for his pro card or anything like that.

he is listening, a bit stubborn but that is normal with a young dude who is new. but he is starting to listen.. now its just a matter of him not relying on steroids to get motivated.. if he cycles off and still keeps killing it then he gets my thumbs up.. if he stops steroids and then quits on the gym like most guys who lose motivation then he gets my thumbs down and it will all be a waste.. just like the Pats going 16-0 and then losing in the super bowl, its all for nothing if you don't win in the end.

 

[Tectime]

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