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Thread: YB's Journal

  1. #1
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    Default YB's Journal

    Hello and welcome to my workout journal. I just started a new workout routine (Dougs 4 Day Split Workout). After weeks of testing different workouts I decided to go with this one. I am working on gaining muscle mass. Will be post pictures when I am at least a month or so into the workout schedule.

    WEEK 1

    Monday, April 5, 2010
    shoulders

    Shoulder Press(smith)-4sets:12,10,8,6reps lbs:60,70,80,90(increasing)

    Dumbbell Lateral Raise-4sets:12,10,8,6reps lbs:7.5,10,12.5,15(increasing)

    Dumbbell Frontal Raise-4sets:12,10,8,6reps lbs:7.5,10,12.5,15(increasing)

    Dumbbell Shrugs-4sets:12,10,8,6reps lbs:40,42.5,45,47.5(increasing)

    Triceps

    Lying Tricep Extension(EZbar)-3sets:10,8,6reps lbs:30,40,50(increasing)

    One Arm Cable Extension-3sets:10,8,6reps lbs:10,15,20(increasing)

    One Arm Dumbbell Kickbacks-3sets:10,8,6reps lbs: 15,17.5,20(increasing)

    Abs

    Swiss Ball Crunches-1set 25reps

    Bench Leg Raise-1set 20reps

    Decline Weighted Crunches-1set 15reps

    Plank-1set 1min holding

    -cycle repeated twice-


    Notes:

    -could have and should have done alot more on the smith (was testing it out)

    -i could have gone up by 5's with the shrugs, somebody put the 42.5's on the 45's spot.

    -changed the one arm extensions with kickbacks

    -changed reverse fly with frontals

    -when i was doing the one arm cable extensions i forgot to look at the weight. I started at 10 not sure if it went to 15 then 30, but i think it did (will double check tomorrow)


    Food
    morning/lunch time
    -3boiled eggs(cause of Easter
    -protein shake
    -multivit
    -some gapes
    -plain yogurt
    dinner
    -proteinshake
    -brownr rice mixed in the turkey
    -potatoes
    -salad
    -milk
    -multivit

    notes

    -woke up at 10:45am

    -will be waking up at 9am tomorrow

    -getting on a better sleeping pattern

    -i have a 1scoop(protein shake) in the morning and 2scoops after my workout.

    -should I have a shake before bed? or no...

    -need to be more creative on snack making





    Thanks for viewing!

    comments appreciated.
    Last edited by youngbuilder; 04-12-2010 at 10:24 PM.

  2. #2
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    Congrats on starting the log! Its been very helpful for me!

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    Quote Originally Posted by BRUIN View Post
    Congrats on starting the log! Its been very helpful for me!
    is it ok i switched a few exercises?

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    Tuesday, April 6, 2010
    Back

    Wide Grip Pull Up- 4sets:12,10,8,6reps lbs: 70,85,100,115

    Close Grip Pull Down- 4sets:12,10,8,6reps lbs: 70,85,100,115

    One Arm Dumbbell Row- 4sets:12,10,8,6reps lbs: 20,25,30,35

    Bent Over Barbell Row- 4sets:12,10,8,6reps lbs: 45,55,65,75




    notes

    -was a good back workout


    Food
    Morning/lunch
    -protein shake(1scoop)
    -1 boiled egg
    -multivit
    -multi grain Cheerios w/milk
    -yogurt
    -peanut butter w/wholegrain pita

    After Workout
    -protein shake (2scoop)
    -roast beef
    -pasta
    -potatoes
    -broccoli
    -milk
    -multivit

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    Wednesday, April 7, 2010
    Rest

    Food
    morning/lunch time
    -protein shake(1 scoop)
    -multivit
    -3eggs w/feta cheese (scrambled)
    -apple
    -peanut butter w/rye bread
    -yogurt w/banana
    Last edited by youngbuilder; 04-07-2010 at 04:00 PM.

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    Hey man, well done on starting the log and getting you're diet sorted.
    One thing i would say is don't change reverse flies for front raises, they are there for a reason and not doing them will create a musclular imbalance.
    Good luck with the rest of the bulk.

    Fozz
    Check out my log - Fozzie's back to bulk log

    "You’ll be strong, healthy and in shape. You won’t make New Year’s resolutions because you’ll be living it every day."-Jim Wendler

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    Quote Originally Posted by Fozzie View Post
    Hey man, well done on starting the log and getting you're diet sorted.
    One thing i would say is don't change reverse flies for front raises, they are there for a reason and not doing them will create a musclular imbalance.
    Good luck with the rest of the bulk.

    Fozz
    oopsies! Ya I didn't know cause it looked the same at the lateral, but I will switch it back.

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    Quote Originally Posted by youngbuilder View Post
    oopsies! Ya I didn't know cause it looked the same at the lateral, but I will switch it back.
    Nice one, you can always check the form and how it's done in the exercise video section on the site if you're not sure.
    Check out my log - Fozzie's back to bulk log

    "You’ll be strong, healthy and in shape. You won’t make New Year’s resolutions because you’ll be living it every day."-Jim Wendler

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    Thursday, April 8, 2010
    Chest

    Incline DB Bench Press- 4sets:12,10,8,6reps lbs:20,25,30,35(increasing)

    Barbell Bench Press- 4sets:12,10,8,6reps lbs:95,115,135,155(increasing)

    Incline Dumbbell Flys- 4sets:12,10,8,6reps lbs:20,25,30,35(increasing)

    Cable Crossovers- 4sets:12,10,8,6reps lbs:10,15,20,25(increasing)

    Biceps

    Incline Dumbbell Curl- 3sets:10,8,6reps lbs:20,25,30(increasing)

    Preacher Curl- 3sets:10,8,6reps lbs:30,40,50(increasing)

    Standing Hammer Curl- 3sets:10,8,6 lbs:20,25,30(increasing)

    Abs

    Twisted Decline DB situps - 10reps
    Hanging Knee Raises - 20
    Decline Weighted Twist - 10
    Side Plank - 1min (both sides)

    repeated cycle twice


    notes
    -was at the gym too long (waiting for machines blah blah blah)
    -will do more incline weight for bench
    -could not do the full amount of rep using Frankoman's 2 Day Intermediate Ab Workout (the day 2 ab one)
    -will be going to the gym much earlier


    food
    morning/lunchtime
    -omelet(3eggs+chicken pieces)
    -protein shake(1scoop)
    -banana
    -yogurt
    -peanut butter w/celery stick
    after workout
    -chicken sub
    -protein shake(2scoops)
    -multivit

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    Friday, April 9, 2010
    Legs

    Squat- 4sets:12,10,8,6reps lbs:65,85,105,125(increasing)

    45 Degree Leg Press- 4sets:12,10,8,6 lbs:70,90,110,130(increasing)

    Leg Extension- 4sets:12,10,8,6 lbs:65,75,85,95(increasing)

    Stiff Legged Dead lifts- 4sets:12,10,8,6 lbs:45(bar),55,65,75(increasing)

    Calves

    Seated Calf Raise- 3sets:10,8,8 lbs:45,60,60(increasing second set)

    Standing Calf Raise- 3sets:15,12,10 lbs:70,80,90(increasing)


    notes
    -not too many people at the gym so i got in an hr
    -for the standing calf raise i used the machine to do it, i didn't look at the video until i got home and he was using a straight bar
    -had a good leg workout
    -will be lifting more next week

    Food
    morning/lunch time
    -protein shake(1scoop)
    -omelet w/cheese pieces
    -yogurt w/banana
    -milk
    -multivit
    after workout
    -protein shake(2scoops)
    -beef roti w/potatoes
    -multivit

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    Saturday, April 10, 2010
    Rest

    Food
    morning/lunchtime
    -omelet(3eggs)
    -protein shake(1scoop)
    -peanut butter w/bread
    -yogurt w/banana
    -grapefruit
    afternoon
    -fishx2
    -brown ricesx2
    -pizza
    -pulled pork
    -french fries
    -protein shake(1scoop)








    notes
    -some reason I cannot get up till at least 12pm which is not good I need to start waking up earlier around 9 or 10
    Last edited by youngbuilder; 04-11-2010 at 05:19 PM.

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    Sunday, April 11, 2010
    rest

    Food
    morning/lunch time
    -3eggs w/bread
    -protein shake(1scoop)
    -multivit
    -grape fruit
    -yogurt
    -peanut butter w/bread
    afternoon/dinner
    -pasta w/meat sauce
    -pizza(2 slices)
    before bed
    -fish
    -brown rice
    -protein shake (1scoop)



    notes
    -woke up at 10:30am today off to a better morning schedule
    -still planning on waking up at 9am
    Last edited by youngbuilder; 04-12-2010 at 03:05 PM.

  13. #13
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    WEEK 2

    Monday, April 12, 2010
    Shoulders

    Smith Machine Shoulder Press- 4sets:12,10,8,6reps lbs:70,80,90,100(increasing)

    DB Lateral Raise- 4sets:12,10,8,6reps lbs:10,12.5,15,17.5(increasing)

    DB Reverse Fly- 4 sets:12,10,8,6reps lbs:10,12.5,15,17.5(increasing)

    DB Shrugs- 4sets:12,10,8,6reps lbs:42.5,45,47.5,50(increasing)

    Triceps

    Lying Tricep Extension- 3sets:10,8,6reps lbs:40,50,60(increasing)

    One Arm Cable Extension- 3sets:10,8,6reps lbs:15,20,25(increasing)

    One Arm DB Extension- 3sets:10,8,6reps lbs:17.5,20,22.5(increasing)

    Abs

    Swiss Ball Crunches - 25reps
    Bench Leg Raise - 20reps
    Decline Weighted Crunches - 15reps
    Plank - 1min(holding)

    repeated cycle twice no breaks in between (besides walking to each station)



    notes
    -last week i did frontal lateral raises and this week(today) i switched back to DB reverse flys, but I used the increasing weight from the lateral raise
    -I should have just stayed the same weight as last week cause its my first time doing that exercise.
    -i think i will use the same weight from the DB reverse flys next week also.
    -same goes for 1 arm DB extension, I did DB kickbacks last week and this week(today) switched back to 1 arm DB extension.
    -so next week I think I will continue with the same weight I used as lasts.

    food
    morning/lunch time
    -3 eggs w/bread(1slice)
    -protein shake(1scoop)
    -multivit
    -yogurt w/banana
    -peanut butter w/bread
    -grapefruit
    after workout/dinner time
    -pasta w/meat sauce
    -protein shake(2scoops)
    -milk
    -pizza(1 slice it was leftover from the weekend)
    -brown rice
    -coleslaw
    -multi vit
    Last edited by youngbuilder; 04-12-2010 at 10:27 PM.

  14. #14
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    Tuesday, April 13, 2010
    Back

    Wide Grip Pull Up- 4sets:12,10,8,6reps lbs:85,100,115,130(increasing)

    Close Grip Pull Down- 4sets:12,10,8,6reps lbs:85,100,115,130(increasing)

    One Arm Dumbbell Row- 4sets:12,10,8,6reps lbs:22.5,25,30,35(increasing)

    Bent Over Barbell Row- 4sets:12,10,8,6reps lbs:55,65,75,85(increasing)

    notes
    -i am going up by 15lbs each time with wide/close grip pull downs and when im doing my last set its way to heavy.
    -i should have never gone up by 15lbs thats too much for me.
    -last week i started the 1 arm row at 20lbs and finished with 35lbs and today i started with 22.5 and ended with 35lbs ><


    food
    morning/lunch time
    -3eggs w/bread
    -protein shake(1scoop)
    -multivit
    -yogurt
    -peanut butter w/bread
    after workout/dinner time
    -pasta
    -chicken
    -protein shake(2scoops)
    -multivit
    -lettuce
    -chicken salad
    -milk
    -peanut butter w/bread
    Last edited by youngbuilder; 04-14-2010 at 12:11 PM.

  15. #15
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    Wednesday, April 14, 2010
    Rest

    woke up at 10:30am (trying to wake up at 9 so i can have my lunch at 12ish/1pm and get a snack in between breakfast and lunch)

    Food
    morning
    -omelet w/chicken (3eggs)
    -protein shake(1scoop)
    -grape fruit
    -multivit
    -grapes
    lunch-ate around 3ish/4pm(little late)
    -chicken gyro sub w/lettuce,tomatoes,cucumbers,pickles,mushrooms
    dinner
    -chicken
    -broccoli and cauliflower
    snacks before bed
    -yogurt w/protein powder and bananas
    Last edited by youngbuilder; 04-15-2010 at 01:38 AM.

  16. #16
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    Thursday, April 15, 2010
    Chest

    incline db bench press- 4sets:12,10,8,6 lbs:25,30,35,40

    barbell bench press- 4sets:12,10,5,2 lbs:115,135,155,165

    incline db flys- 4sets:12,10,8,6 lbs:25,30,35,40

    cable crossovers- 4sets:2,10,8,6 lbs:15,20,25,30

    Biceps

    incline db curl- 3sets:10,8,6 lbs:25,30,35

    preacher curl- 3sets:10,8,6 lbs:40,50,60

    standing hammer curl- 3sets:10,8,6 lbs:25,30,35

  17. #17
    M&S Power User kds48's Avatar
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    Nice numbers man, keep up the good work
    Leave for BCT January 5, 2011!!!!!
    Time to kick it in the @$$.

    2 weeks left and counting.............................

  18. #18
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    Quote Originally Posted by kds48 View Post
    Nice numbers man, keep up the good work
    Im gunna stay at the same weights till it plateau

  19. #19
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    Friday, April 16, 2010
    Legs

    squat- 4sets:12,10,8,6reps lbs:75,95,115,125

    45degree leg press- 4sets:12,10,8,6reps lbs:50,70,90,110

    leg extension- 4sets:12,10,8,6reps lbs:70,80,90,100

    stiff legged deadlifts- 4sets:12,10,8,6reps lbs:65,75,85,95

    Calves

    seated calf raise- 3sets:10,8,8reps lbs:45,60,60

    standing calf raise- 3sets:15,12,10reps lbs:70,80,90

  20. #20
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    i will be doing my ab workouts tuesdays and fridays

  21. #21
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    WEEK 3

    Monday, April 19, 2010
    Shoulders

    Shoulder Press(smith)-4sets:12,10,8,6reps lbs:90,100,110,120(increasing)

    Dumbbell Lateral Raise-4sets:12,10,8,6reps lbs:7.5,10,12.5,15(increasing)

    Reverse DB flys-4sets:12,10,8,6reps lbs:7.5,10,12.5,15(increasing)

    Dumbbell Shrugs-4sets:12,10,8,6reps lbs:45,47.5,50,52.5(increasing)

    Triceps

    Lying Tricep Extension(EZbar)-3sets:10,8,6reps lbs:40,50,60(increasing)

    One Arm Cable Extension-3sets:10,8,6reps lbs:15,20,25(increasing)

    One Arm Dumbbell extension-3sets:10,8,6reps lbs:12.5,15,17.5(increasing)

  22. #22
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    Tuesday, April 20, 2010
    Back

    Wide Grip Pull Up- 4sets:12,10,8,6reps lbs:70,85,95,110(increasing)

    Close Grip Pull Down- 4sets:12,10,8,6reps lbs:70,85,95,110(increasing)

    One Arm Dumbbell Row- 4sets:12,10,8,6reps lbs:25,27.5,30,32.5(increasing)

    Bent Over Barbell Row- 4sets:12,10,8,6reps lbs:45,65,75,85(increasing)

    Abs

    Swiss Ball Crunches 1set 25
    Lying Bench Leg Raise 1set 20
    Decline Weighted Crunches 1set 15
    Plank 1set 1min

    ab cycle x2

  23. #23
    Muscle Hobbit carl1174's Avatar
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    NICE WORKOUTS YB How much will you increase the weight by for the next workout ??? Will you incrrease weight for all setsd as you got all reps, or just for the last one ??

    Carl.
    power level 70,880

    Follow my log... Carl1174 Search for the Ideal

  24. #24
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    Quote Originally Posted by carl1174 View Post
    NICE WORKOUTS YB How much will you increase the weight by for the next workout ??? Will you incrrease weight for all setsd as you got all reps, or just for the last one ??

    Carl.
    hey man thanks for posting! some exercises I will increase the weight like the shoulder presses for example. Im posting my yesterdays/todays workout today. I forgot to ask the trainers that are att he gym how much the barbell weighs. Im pretty sure I was using a 55lb one if there is one thats 55lb.

  25. #25
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    Thursday, April 22, 2010
    chest

    incline db bench press- 4sets:12,10,8,6 lbs:30,35,40,45

    barbell bench press- 4sets:12,10,5,2 lbs:105,125,145,165

    incline db flys- 4sets:12,10,8,6 lbs:20,25,30,35

    cable crossovers- 4sets:2,10,8,6 lbs:10,15,20,25

    biceps

    incline db curl- 3sets:10,8,6 lbs:22.5,27.5,30

    preacher curl- 3sets:10,8,6 lbs:40,50,60

    standing hammer curl- 3sets:10,8,6 lbs:22.5,27.5,30

    notes
    -went down on weight for chest flys
    -increased the weight too much on the chest probably will go back to lbs:95,115,135,155 (25on each side, 35on each side, 45 on each side, 55 on each side)
    -had a spotter on my last to bench sets.

 

 

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