View Full Version : Glenns-Quest 4 Muscle_Tissue w/SPBR!
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!
BENCH: 185 4 Times
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
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
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
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!
Good luck. Train smart !FYI I moved your journal to the appropriate forum.
03-24-2009, 04:49 PM
congratz on the major weightloss man! now to build some solid muscle
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.
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?
03-31-2009, 08:41 PM
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???
03-31-2009, 09:15 PM
Just wondering why you're doing any cardio. Are you trying to gain or loose weight?
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
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?
03-31-2009, 11:22 PM
yea heres some pics
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?
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!
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?
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?
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
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
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 ..
04-01-2009, 01:22 PM
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
04-01-2009, 07:42 PM
Nice workout today man!
and i lol'd at ur avi
04-01-2009, 08:21 PM
Good stuff man. Getting strong is a lot of fun.
04-01-2009, 08:32 PM
mos def thank you guys!
04-03-2009, 04:08 PM
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
04-06-2009, 08:03 PM
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
04-08-2009, 09:40 PM
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!
04-10-2009, 02:26 PM
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
04-19-2009, 11:03 PM
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
01-06-2010, 02:32 PM
you have the best sig on the site
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