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Old 07-22-2008, 03:19 PM   #1
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Default Intense workout
this is my first workout journal. here's the schedule for each week. im only 17 so dont hate on the weight. advice and new exercises and workouts are always welcomed though!
monday-chest
tuesday-legs
wednesday-back
thursday-shoulders
friday-arms
saturday & sunday-off

legs: squats 245x10
265x8
295x6
320x6

leg curl 60x21
(21's) 65x21
70x21

leg ext. 120x8
130x6
150x6
165x5

calf raise 170x8
180x8
195x6
Old 07-22-2008, 03:31 PM   #2
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Quote:
Originally Posted by jmoney View Post
this is my first workout journal. here's the schedule for each week. im only 17 so dont hate on the weight. advice and new exercises and workouts are always welcomed though!
monday-chest
tuesday-legs
wednesday-back
thursday-shoulders
friday-arms
saturday & sunday-off

legs: squats 245x10
265x8
295x6
320x6

leg curl 60x21
(21's) 65x21
70x21

leg ext. 120x8
130x6
150x6
165x5

calf raise 170x8
180x8
195x6

Look forward to following your progess bro!
Old 07-23-2008, 02:17 PM   #3
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lower back is hurting a lil from squats yesterday but other than tht im fine.
wednesday: lat pull 100x8
115x6
125x4
140x4

seated cable row 120x8
130x6
150x4
160x4

straight arm pulldown 35x8
40x6
45x4
50x4

bent over barbell row 95x8
110x6
120x4
130x4

hyperextensions 5x12
10x12
10x17
Old 07-23-2008, 02:53 PM   #4
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You might want to consider greater frequency. 1 muscle group per week CAN work for less advanced lifters if there are a lot of compounds exercises thrown in the mix, but a lot of times using a full body 3x/week split or upper/lower 2x/week split will help you but on mass a lot faster, since you have more days of rest complete rest (especially good for your CNS). But you have to have very intense workouts and use almost all compound exersizes. Once you start to plateau, you can specialize more and increase your split and add in more isolation excersizes. Now you have near maximal mass and you want to work on hardening the muscle up, increasing strength, and acheiving symmetry. It's takes a lot of time, going from 175 lbs to 200 lbs with the same bf % even with prohormones would take as long as a year depending on your genetics and commitment. Some freaks and genetic jackpots can do that in a month, its all just the luck of the draw. But take what you have been given, it make it your own! You're only competing against yourself, and in that regard, you will always be victorious if you apply yourself to the fullest extent.
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Old 07-23-2008, 08:43 PM   #5
 
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Nice start to the log. Keep training hard!
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Old 07-23-2008, 08:49 PM   #6
 
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Quote:
Originally Posted by jmoney View Post
lower back is hurting a lil from squats yesterday but other than tht im fine.
wednesday: lat pull 100x8
115x6
125x4
140x4

seated cable row 120x8
130x6
150x4
160x4

straight arm pulldown 35x8
40x6
45x4
50x4

bent over barbell row 95x8
110x6
120x4
130x4

hyperextensions 5x12
10x12
10x17
wheres the pull-ups? and Deadlifts?
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