z66x's workout log

[JDid23]

Deads and rows will hit your traps too- if you're worried about shrugs then don't do them, but i am not sure how reliable "Scooby" is. I've actually heard of him before though. You are probably genetically blessed with big traps

For biceps, hammer curls or straight bar curls are good. Typically, using w/e allows you to use the most weight is good, but in my case my right arm and left arm are so imbalanced that using hammer curls is a good substitute. It really depends on what you want. It's such a minor aspect in the big picture that you're free to do what you want with it.

You have a good routine here; keep in mind less is often more.

 

[z66x]

Wednesday mar 31

Deadlifts: 3x10 and I added weight each time getting to 160lbs

Rows: 1x15 2x10 70 80 and 85lbs.

Chin ups: 1x9 1x7 body weight

Shrugs: 4x15 55lbs

Hammer curls: 1x10 2x6 at 25lbs the first set then 30 the last two

So, today was pretty good I guess, deadlift form is, not perfect but improving.

The rows I really enjoy doing.. Basically what I did was take the squat bar, put one end into a narrow corner that fits one endnof the bar, and then put weight on the other end, then step over it and pull the weight up between my legs. So I put up to 85lbs on it, but that doesn't count the bar maybe I lifted more for my rows.

Chin ups I felt so lazy I was supposed to reach around 12 reps but I could barely lift myself at bodyweight for some reason.

Shrugs were okay, first set was good, then the last three sets
The dumbbells kept sliiping out of my hands and I'd have to putthe weights down to re adjust and finish off.

Hammer curls I just made a rep range of up to 6-10 reps. Did 25lbs 10 rep, so then I went to 30lbs and managed to get 6 reps..

Today for breakfast I had a bowl of cereal and a banana and a glass of milk. For lunch I had 2 sandwiches and some juice, and then I had a bag ofchips, and I had a can on juice today. Then I worked out and ate a whole large sized pizza myself. How foes that look for a bulking routine? Diet and workout Lol

 

[ExtraMile]

for bi's I would reccomend straight bar curls.

for traps, I dont agree that they only need working once a month, but I also dont think you need shrugs, aslong as you are deadlifting and rowing you should be fine.

That bulking diet doesnt look good. Would you be interested in changing it in order to reach your goals quicker?

 

[z66x]

I'd change my diet but I never have the time to eat.. Cause of school.. And then I can never find food around my house cause I eat it all beforehand

 

[ExtraMile]

I can come up with a diet plan for you to be able to eat around school if you tell my what time you workout and what times you can eat at school

 

[z66x]

okay every day is different the block order changes (Blocks=classes, spares=times when i dont have a class)

Monday: wake up breakfast, then first block at 8:25 am, first block cant eat during it, can eat during second, lunch, third and fourth block then school ends at 2:40 and i workout for around an hour, then I'm good to go.
Tuesday: I have a spare in the morning so school starts at 9:49, then bio, so i cant eat in that class cause its a science class lol, then lunch, then the rest of the day I can eat whatever
Wednesday: i can eat all morning, lunch, then the block after lunch is bio, then i can eat last block until i workout for another hour or so then rest of the day can eat
Thursday: same as tuesday just switch bio with the last block so I can't eat during last block and thats it
Friday: this day alternates they do the block order from monday and tuesday. then i workout for an hour after and then good to go.
weekends i can eat whenever. I work at mcdonalds on the weekends so i get really cheap mcdonalds and i only eat grilled chicken sandwiches from there, I see how they are cooked its not like theyre cooked in fat and oil like the ground beef and they are on a different stovetop or whatever its called.

oh yeah for dinners my mom makes them usually, and she actually makes lean meat a lot of the time, and brown rice alot lately, or potatoes and veggies. that type of food.

is that too much info?

 

[z66x]

I have a few old progress pics, but lol the only pics that'll make my current body look good..

Just this past summer:
http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr14.png
http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr15.png

And Now
http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr1.png
http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr13.png

If you look closely at this one you can see what i mean by the indent that is developing in the middle of my chest

http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr12.png

my forearms are frikin TINY. and so is basically everything else on my body... and does it look like i've improved at all? the after pics were taken today.. and uhhh.. yeah

 

[Tblock1]

I have a few old progress pics, but lol the only pics that'll make my current body look good..

Just this past summer:
http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr14.png
http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr15.png

And Now
http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr1.png
http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr13.png

If you look closely at this one you can see what i mean by the indent that is developing in the middle of my chest

http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr12.png

my forearms are frikin TINY. and so is basically everything else on my body... and does it look like i've improved at all? the after pics were taken today.. and uhhh.. yeah

Yeah you have added quite a bit more muscle mass, you are still very skinny and could afford to gain a little fat. Just eat a lot but great work bro! Try cgbp for the chest indent

 

[z66x]

yeah haha i know, funny thing is before i even started working out I ate crap like mcdonalds all the time, never gain fat, must have a real fast metabolism, so now i eat continuously, and i try my best to lift heavy and consistently. thanks though and yeah I'll work with the cgbp its just everytime i get to it my tris are freaking exhausted after the workout i just did because i just killed my tris and chest three times before i even got there lol.. should i prioritize it?

 

[Tblock1]

yeah haha i know, funny thing is before i even started working out I ate crap like mcdonalds all the time, never gain fat, must have a real fast metabolism, so now i eat continuously, and i try my best to lift heavy and consistently. thanks though and yeah I'll work with the cgbp its just everytime i get to it my tris are freaking exhausted after the workout i just did because i just killed my tris and chest three times before i even got there lol.. should i prioritize it?

You might want to try prioritizing it, I switch around all time time. So say one week I will prioritize one exercise on my agenda for the day, next week I will prioritize something different. See how that goes. But the main thing you should just do is eat more, just doing cgbp won't fix the problem, but it will help.