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View Full Version : Glenns-Quest 4 Muscle_Tissue w/SPBR!


SanKofa
03-24-2009, 03:10 PM
Hi Everybody! this is my new Journal actually my first one ever to keep a history of my working out, as you all know well some of you I'm very worried about lifting I used to weigh 265lbs and went down to 150lbs then i started lifing for the hell of it without a solid routine (but I did split the muscle groups up though lol) well im now 165lbs and Thanks to Iron Addict and Joe, and a few others from this board I am now not going to be just keeping a log I am going to be using the SPBR routine!

STATS: 5'9
WEIGHT: 166lbs
BENCH: 185 4 Times


Monday
Squat - 3 x 5
Glute/Ham Raises - 3 x 10 (with 25lbWeight)
DB Bent Over Row - 4 x 6
Barbell Curls - 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press - 3 x 5
Incline Dumbbell Bench Press 4 x 8
Dumbbell Shoulder Press 3 x 8
Tricep PD 3 x 10
Hanging LegRaises 3 x 10

Friday
Deadlift - 3 x 5
Leg press - 2 x 10
Lat pull-down - 4 x 6
Dumbbell Curls - 3 x 8
Calf Raises - 3 x 15

Monday
Incline bench press - 3 x 5,
Dumbbell Bench Press 4 x 8
Military Press 3 x 8
Overhead Tricep Ext. - 3 x 10
Hanging Leg Raises 3 x 10

any Suggestions to add? feel free I will start this upcoming Monday!

Joe
03-24-2009, 03:27 PM
Good luck. Train smart !FYI I moved your journal to the appropriate forum.

Billsterl
03-24-2009, 04:49 PM
congratz on the major weightloss man! now to build some solid muscle

SanKofa
03-30-2009, 08:08 PM
its time....to post!!!
just got out the gym i was in for about and hour and 15 minutes

did a 5 minute jog before workout.

Monday:
Squat 3 x 5 of 175lbs
Glute Ham Raises 3 x 10 w/(25lbs)
Bent over row 4 x 6 of 100lbs
Barbell Curls 3 x 8 of 55lbs
Rotary Calf Raises 3 x 15 of 170lbs

I dislike the bent over rows, maybe i was doing them wrong, so I'm going to you tube it. Mood was great, I still have a lot of energy left, but i have a history of over training, but i am a bit sore lower body a tad bit though, after the work out i did a 3 minute fast pace jog on the treadmill

btw im thinking about buying that fish oil stuff, is there a specific brand i should get or avoid?

SanKofa
03-31-2009, 08:41 PM
Tuesday:
25 minutes bycycle
5 minute jog
then 6 minute speed interval 60 seconds speed running then 60 second jogging

btw would it be bad if i switch the bent over row to using Dumbells???

Hayabusa3
03-31-2009, 09:15 PM
Just wondering why you're doing any cardio. Are you trying to gain or loose weight?

SanKofa
03-31-2009, 09:56 PM
nope im trying to lose those love handles actually i really dont know if its fat i did a bf test and came to be 6.2% but i want to still be able to run and be in shape cardio wise and build speed

was going to just add cardio(not so intense) on either tuesday and thursday or both and sprints on saturday

bad idea??

Hayabusa3
03-31-2009, 10:32 PM
Cardio is def a good thing in general, but I have to avoid it if I'm trying to gain. 6.2% is REALLY lean man..... I can't imagine that % and having love handles, sure it was measured correctly?

SanKofa
03-31-2009, 11:22 PM
yea heres some pics

http://img13.imageshack.us/img13/2066/snapshot20090224r.jpg

http://img12.imageshack.us/img12/2114/snapshot200902241w.jpg

http://img10.imageshack.us/img10/5763/snapshot200902243.jpg

http://img11.imageshack.us/img11/4631/snapshot200902242e.jpg

SanKofa
03-31-2009, 11:33 PM
btw should i raise weight throught the sets or keep them the same and then when that workout comes back around the next week raise the weight?

Craftyman
04-01-2009, 02:30 AM
Love handles? I see no love handles. I do see an hourglass figure though... (I know this isn't bb.com but seriously no homo)

BTW 100lbs lost, wow!

Hayabusa3
04-01-2009, 07:35 AM
Still don't see any love handles. Have you considered putting on some solid weight? And I'm not so sure you're at 6%.... How about eating more (protein)? Do you lift much?

slyfox115
04-01-2009, 09:35 AM
It will take awhile for you to get used to the bent rows. Just keep at it and eventually it will come easy to you, trust me. For back width, there is bent rows trump them all IMO, that and chins.

If you trying to bring your athletic conditioning up, I would keep up with the HIIT and really try to push yourself. You really have no love handles. Its just your shape. Once you bring up your muscle mass, especially your back width, the rest will take care of itself.

What does your diet look like right now?

SanKofa
04-01-2009, 10:50 AM
thanks guys, btw i have a lot of loose skin, i used to do nothing but cardio so this lifting thing is new, to day i put in my workout B

diet mmm don't really keep track i know i eat a lot (300 Dollars by myself a month) through out the day i do not have a job as of now and I'm in the process of getting one this week so the first thing im buying is fish oils and a whey protein supp.

BTW should raise the weight through out the sets or keep them same weight then when the next week approaches i raise the week such as

week one: Bench 165 3 x 5
then week Two: Bench 175 3 x 5

robbhensel
04-01-2009, 11:44 AM
Keep the weight the same then raise it next week. You really need to keep track of what you eat and be CONSISTENT with it. you'll never know what works and what doesn't as far as macro breakdown if you don't write it down. You just need to eat and lift heavy. I've noticed a trend of 150-170 lb guys wanting to get "ripped". You lost your weight now is the time to build muscle, when you have a solid muscle base then you can cut. HEAVY WEIGHTS + QUALITY FOOD + CONSISTENCY +TIME = A BIGGER YOU

Hayabusa3
04-01-2009, 11:46 AM
[/u]thanks guys, btw i have a lot .....maybe some -not a lot .....of loose skin, i used to do nothing but cardio so this lifting thing is new, to day i put in my workout b

diet mmm don't really keep track i know i eat a lot (300 dollars by myself a month) ........sorry - that's not a lot either.....through out the day i do not have a job as of now .......thats why $300 sounds like a lot...... and i'm in the process of getting one this week so the first thing im buying is fish oils and a whey protein supp. ........i heard that the main source of protein should be from 'real' food - meat etc .......

btw should raise the weight ...........sorry - not allowed to comment....yet......:(through out the sets or keep them same weight then when the next week approaches i raise the week such as

week one: Bench 165 3 x 5
then week two: Bench 175 3 x 5 ..

SanKofa
04-01-2009, 01:22 PM
Wednesday:
Bench Press 3 x 5 of 155lbs
Incline DB Bench Press 4 x 8 of 35lbs each DB
DB Shoulder Press 3 x 8 of 20lbs each DB (which btw was pinching my upper left arm)
Tricep PD 3 x 10 of 70lbs

Samsuperjew
04-01-2009, 07:42 PM
Nice workout today man!


and i lol'd at ur avi

apfroggy0408
04-01-2009, 08:21 PM
Good stuff man. Getting strong is a lot of fun.

SanKofa
04-01-2009, 08:32 PM
mos def thank you guys!

SanKofa
04-03-2009, 04:08 PM
Friday:
Deadlift: Warmup- 2 x 5 of135lbs..then 3 x 5 of 185lbs

Leg Press: Warmup- 2 x 5of 190lbs..then 2 x 10 of 270lbs

Lateral Pulldown: Warmup- 2x 5 of 87.5lbs..then 4 x 6 of 112.5lbs

Dumbell Curls: Warmup= 2 x 5 20lbs..then 3 x 8 of 25lbs each arm

Rotary Calf Raises: 3 x 15 of 170lbs

I'm pretty exhausted
any suggestions to my warm ups? i have all my warm ups (most of them) at 2 sets of 5
Monday will be my fourth workout and then when wednesday comes up (next week) i bumb up all the weight

SanKofa
04-06-2009, 08:03 PM
Monday

Incline Bench Press: Warmup - 2 x 5 of 95lbs...Then 3 x 5 of 115lbs
DB Bench Press: Warmup - 2 x 5 of 80lbs...Then 4 x 8 of 100lbs
Military Press: Warmup - 2 x 5 of 65lbs...Then 3 x 8 of 85lbs (only went up to 7reps on Last two sets,)
Overhead Tricep Ext: Warmup- 2 x 5 of 25lbs...Then 3 x 10 of 35lbs

then 5 minutes fast pace jog afterwards

Mood was great today, Im pretty sore though lol

SanKofa
04-08-2009, 09:40 PM
Wednesday
Squat: Warmup -2 x 5 of 135lbs...Then 3 x 5 of 185lbs (+10lb Increase Since Last Wk)
Glute Hamraise w/25lbs: Warmup 2 x 5..Then 3 x 10
DB Bent Over Row: Warmup- 35lbs..Then 4 x 6 of 50lbs
Barbell Curls: Warmup - 2 x 5 of 38lbs..Then 3 x 8 of 68lbs (+12lbs Increase Since Last WK)
Rotary Calf Raises: Warmup- 2 x 10 of 150lbs..Then 3 x 15 of 190lbs

I do now weigh 180lbs thats 14lb increase ive been eating too much i believe but my biceps have gotten stronger and im raising weight upcoming friday workout so we'll see!

SanKofa
04-10-2009, 02:26 PM
Friday
I didnt have access to the gym today at school, so i attended snap fitness so only smythe machines were available so insteade of the regular bench i put in DB bench press and sum dips

DB Bench Press: Warmup- 145lbs on smith benchpress..Then 3 x 5 of 120bs dumbells (60+60)
Incline DB Bench Press: Warmup- 2 x 5 of 35lbs each arm..Then 4 x 8 of 45lbs each arm
DB Shoulder Press: Warmup-2 x 5 of 20lbs each arm..Then 3 x 8 of 60lbs (30+30lbs)
Tricep PD: 3 x 10 of 80lbs
Dips: 3 x 8

SanKofa
04-19-2009, 11:03 PM
WEEEEEEEK THREEEE!

Monday
Deadlift 3 x 5 of 205lbs
Leg Press 2 x 10 of 270lbs
Lat Pulldown 4 x 6 of 117.5
DB Curls 3 x 8 of 25lbs each arm
Rotary Calf Raises 3 x 15 of 170lbs


Heres my Wednesday Wrkout
Incline Bench Press 3 x5 of 115lbs
DB Bench Press 4 x 8 of 100lbs (50lb each arm)
Military Press 3 x 8 of 85lbs (failed last 2 reps thought =(
OverHead Tricep Ext 3 x 10 of 35 lbs

I skipped the Friday workout, having major problems with digestion/stomach issues i began again tomorrow for Week 4 Monday workout

Btw i know im only on my fourth week of this SPBR routine when do people usually see gains at ? and after a while like my 8th week after deloading where do i start from again?

i guess im just worried that im undertraining

SanKofa
01-06-2010, 02:32 PM
Re starting!!

DOA
01-06-2010, 06:17 PM
you have the best sig on the site