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rok
07-06-2009, 09:47 PM
Hey all names joe. Got to get focused again i've been slacking for awhile now. Going to start one of IAs simple routines, still looking but i went ahead and got a workout in today. I'm 18 now 5'8 @ 165lbs 6% bf no idea what my maxes are now i've been injured alot this year. My former maxs at 17, 180lbs puffy was 315sq, 335dl, 205 bench. I take Legs very easy had knee surgery 3 months ago and still not comfortable with it. I'm weak and small now....So time to get stronger.

july 6

started with a fast paced walk around the track twice.

Chins
8x3-good
2x3- sucked

Curl

50x8-np
60x8-ok
60x6- shitty

Deadlift - had no idea how this would be, havent DL in awhile.

45x10
95x5
135x5
185x5
235x5
255x2


Diet

1. 3 whole eggs, 1 white / 2 slices of wheat toast / 3 strips of bacon
2. 12 chicken wings
3rd 2 small ribeyes. 2 slices wheat bread & banana
4. 40g shake- pre w/o
5. 50g protien, 60g carbs pwo
6. 5 slices of meat lovers(lol) pizza, breadstick, salad w/ ranch
7. i'll probably eat a bigger steak later tonight not sure what else with it

rok
07-08-2009, 12:40 AM
Decided to try EXMGQ's routine. Started with chest

Wide grip flat bench 2 x 6 155lb
hammer grip dbs 1x7, 1x6 60lb
tricep push downs 1x15 40lblb
db side laterals 1x10 15lb
db front raises 1x10 15lb
------->pull-a-parts <---------- What are these? I cant get the search to work on this site.


Diet
woke up at 2pm so it was set back. Oven was cleaning all day, and low on food had to make due with this:

1. 30g protein worth of tuna, box of macaroni (36g of protein), and 2 beef links(20g of protein) mixed together.
2. 40g pre w/o shake
3. 50gpro/60g carb pwo shake
4.Rigatoni romano soup(26g of potein) w/ a big glass of 2% milk.
5. Big ass peanut butter and jelly sandwhich w/ a big glass of milk & banana
6. clam chowder(20g protein) w/ milk
7. 20g of protein shake before bed.

Got to shop soon.

rok
07-10-2009, 01:27 AM
Was excited to do legs today. Hadnt done them in awhile. Still taking it easy

Squats

135x5
185x5

Leg press

4 plates per side x 20

45LB plate in hand on decline situps 2x20

Glute ham raise 2x20

Ran out of time after this, had to go get ready for work.

Really feeling good on this routine.

Diet today:

3 Eggs, on 2 slices of wheat bread.
McDonalds new 1/3 pounder was fucking good ;)
40g Pre w/o shake
Another Mcdonalds 1/3 pounder w/ fries. Didnt have to time to run home and get my pwo shake
8oz steak w/ sweet potato
turkey sandwhich
20g shake

rok
07-14-2009, 12:03 AM
DL - got a new tattoo and my shins bled on this i felt super cool

225x5
245x5

DB Rows

L- 65x8
R- 65X8
L- 65X6
R-65X6


Glute ham raise - 2x20

Close reverse grip pulldown

100lbx12x2

Wide grip BB Curl

50x12
50x8

Reverse Curl

30x12x2

abs 45lb plate 2 sets of 20

Diet

12 chicken wings
40g shake before work
2 chicken breasts, wheat bread toast
1lb of lasagnia
40g pre w/o shake
50g pro 60g carb pwo
10oz steak, frys, corn, tomato slices

rok
07-14-2009, 08:32 PM
Weighed 167.8

Wide grip flat bench 155x6 / 175x3
hammer grip dbs 1x8, 1x7 60lb
tricep push downs 1x28 30lb
db side laterals 2x10 15lb
db front raises 2x10 15lb

What are pull a parts?? i've searched but nothing found

rok
07-17-2009, 04:38 PM
Legs

Squat

185x5
225x5

45lb decline situps 2 x20

leg press 4 pps 1x20

Glute ham raise 2 x 20

Standing calf raises 200x2x20

rok
07-17-2009, 04:42 PM
Heres my measurements kind of sad considering everything has shrunk.

5'8 166LB
>10% bf

Everythings cold

R arm 14
L arm 13 1/2

Calfs both are 14

Chest 42

Quad 23"

rok
07-20-2009, 10:46 PM
Rack pulls

275x5
315x3-pr

Close grip pulldown

120x12-pr
140x8-pr

DB Row

L- 65LB x8
R 65lb x 8
L 65lb x7
R- 65lbx8

Wide grip bb curl

50x10
50x8

DB Hammer curl
20sx2x8

the incredible bulk
07-20-2009, 10:53 PM
For pull-aparts, use a resistance band and hold it in front of your body and pull it apart. It works the upper back and shoulders in my experience. It's likely included to add some back thickness for benching stability, ie it's a bench assistance lift.

EDIT: here you go dude, found the lift description with pics at EliteFTS:
http://asp.elitefts.com/qa/default.asp?qid=33907&tid=101

HIThopper
07-20-2009, 11:11 PM
You deadlifted after getting your shins tattooed? Madman!!

I am in the process of "sleeving" my entire lower leg, got the outline done a few weeks ago, No way was I pulling deadlifts that week.

Sorry for the hijack, keep up the good work.

rok
07-20-2009, 11:16 PM
sweet thanks bulk needed that man :)
And naw HIT guess that sounded wrong. I got a half arm sleeve and my shins bled because of the deadlifts so i just felt cool lol. And thanks man. What is your sleeve of?

Weilder
07-21-2009, 12:07 AM
Nice workouts buddie!

HIThopper
07-21-2009, 12:08 AM
LOL gotcha

Got sort of an old skool boom box with a mixtape all sort of blended.LOL that sounds shitty but it looks way cooler than it sounds!!

Yes i'm old skool!

sbigp92
07-21-2009, 12:22 AM
u look bigger than 165 in ur profile pic thing

rok
07-21-2009, 04:38 PM
Chest

Wide Grip BB BP

160x6-NP
165x5

Hammer Grip DB BP

55x8 -5lb
55x7 -5lb

Pushdowns

30lb x 32 -- +4 reps

Cable Front raises

25x10
25x8

Pull a parts

1x20
1x16

Really liked these

DB side raises

15lbx2x10

HIT- that sounds cool man im interested in how that would look. lemme know

Thanks for the pull a part info bulk, had fun doing them.

And Sbig- thanks man lol makes me feel good to hear that, but idk scale said 167 today!

rok
07-29-2009, 10:23 PM
Missed legs last week, i went to do it but the knee just wasnt working right so i left.

Today

Back

Deadlift

225x5
275x5 - made me happy

Mid row

140x10x2

Close grip pulldowns

120x8
120x7

Wide grip bb curl

50x10
50x9

Reverse curl

30x10
30x9

Weighed 168lb

rok
07-30-2009, 05:55 PM
chest

close grip BP

135X6
155X5

Hammer grip db press

55x6
55x5

tricep pushdown

20x32

db side raises

15lbx 10 x 2

db front raise 15lbx10

pull a parts 2 x 20

Wide grip bp wasnt going so good, so i tried close grip today. Hammer db hasnt gone anywhere. Input???

rok
08-04-2009, 03:30 PM
3 days ago Legs--

knee was bad again

squat
135x6
185x5

calfs 2 x 20

all i could do


yesterday chest
-

Close grip bp

155x6
160x5

DB flys

30lb 2x8

tricep pushdown

30lbx25

db side raises 15lbx 10 x 2

db front raises 15lb x 10

pull aparts 2 x 20

weighted situps 2 x 20

rok
08-04-2009, 09:06 PM
today-

rack pull

275x5
315x5

Mid row

140x8x2

close grip pull down

140x8
140x8


wide grip bb curl 50x10x2

reverse curl 30 2x8

glute ham raise w/ 25lb in hand

2x20

adelman337
08-04-2009, 11:54 PM
Strong pulls!

rok
08-06-2009, 04:32 PM
hat how weak my legs have gotten since the surgery :(

Squat

185x5
225x5


Someone was on the leg press so

hack squat

2 pps x20

abs 2 x20

calfs 2x20

didnt do anymore, hams and glutes were sore from deadlift day.

also have a question. I've been eating pretty much everything, i've gained weight but im getting strong but im so out of breath now. Would it be the eating some of it being greasy and home made gainer shakes (ice cream, peanut butter,whole milk, protien etc), 3 day a week training, or the last 2 months that i smoked cigars?

rok
08-19-2009, 10:28 PM
Rack pulls
275x5
295x5

Mid row

140x12
140x10

CG Pulldown

100x12
100x10

Ez bar preacher curl

+20 x 12 x 2

Reverse curl

30x12x2

glute ham raise 2 x 20

rok
08-22-2009, 04:13 PM
Changed my chest day up, my bench hasnt gone up in almost a year. Also added some arms today too since theyve gone from 16" pumped to 14.5 in a year too.

Dips

BW x8
BWX8
BW + 25 X 8
BW + 45 X 3

Incline DB press

50x8
50x5
50x5

Pushdowns

35x12x2

DB side raise 15x10
db front raise 15x10x2

Pull a parts 2 x20

BB Curl

45x6
55x6
75x4
60x6

hammer curl

20lb x 6 x 4

abs 4x10