Babukutty's Training Journal

[babukutty]

HI guys, this is my training journal. If you see any thing that you think can help me improve my lift please advise me

[babukutty]

9/13/2005

Barbell curls
85 x 6
105 x 3
95 x 6
105 x 3
95 x 3
85 x 6

Incline Curls
30 x 6
40 x 3
35 x 4
35 x 3
30 x 6

DB Curls (standing up, alternating)
25 x 10
30 x 6
25 x 8
20 x 10

DB Concentration Curl
20 x 10
20 x 6
15 x 10

Did not do cardio or abs due to being late for class.

[goes4ever]

welcome to the board, do you normally do just biceps in one workout?

[Stout1]

HI guys, this is my training journal. If you see any thing that you think can help me improve my lift please advise me

Post your current split, stats, goals, etc. Need more info. I see just a biceps workout below, but need more info.

[babukutty]

welcome to the board, do you normally do just biceps in one workout?

Post your current split, stats, goals, etc. Need more info. I see just a biceps workout below, but need more info.

Training Schedule 1
DAY 1 ( Leg day)

Squats
5 sets of 6 rep

Hack Squats
5 sets of 6 rep

Sled 45^o Leg Press
3 sets of 10 reps

Lever Seated Calf Raise
3 sets of 10 reps

DAY 2 ( Chest Day)

Barbell Bench Press
5 sets of 6 reps

Barbell Incline Bench Press
5 sets of 6 reps

Barbell Decline Bench Press
5 sets of 6 reps

Pause Bench
Hold the weight at mid travel for 15 to 20 sec go down to your chest the hold the weight again for 15 to 20 sec. ( I saw a guy that I work out with do it, and told me that he contributes all of his gains on the bench to this work out)

Day 3 (Back Day)

Bent over Rows
5 sets of 6 Reps

Barbell Bent Arm Pullovers
5 sets of 6 Reps

Dumbbell Bent Over Row
3 sets of 10 Reps

Reverse Fly
3 setd of 10 reps

Day 4 (shoulder)

Behind the Neck Military Press
5 sets of 6 reps

Barbell Upright Row
5 sets of 6 reps

Dumbbell Shoulder Press
3 sets of 10 reps

Front raise/ Front Lateral raise
3 sets of 10 reps

Day 5 (Power/leg day)

Clean and Jerk
5 sets of 6 reps

Barbell Straight Leg Dead Lift
5 sets of 6 reps

Seated Leg Curl
3 sets of 10 reps

Standing Calf Raise
3 sets of 10 reps

Day 6 ( Tri day)

Barbell Close Grip Bench Press
5 sets of 6 reps

Skull Crushers
5 sets of 6 reps

One Arm Push Down
3 sets of 20 reps

Day 6 (Biceps Day)

Barbell curl
5 sets of 6 reps

Dumbbell incline Curl
5 sets of 6 reps

Dumbbell Curl
3 sets of 10 reps

Dumbbell Concentration Curl
3 sets of 10 reps

Day 7 (clean up)
as meny as possible
Push up
Assisted Chin up
Assisted Close Grip Chin up
Diamond Pushup
Dips
Assisted underhand Chin up
Assisted Parallel bar Chin up

Training Schedule 2
all these are 3 sets of 10 reps.

Day 8 (leg day)

Squats
Legcurls
Calf raise

Day 9 (Chest and Tri day)
Barbell Bench Press
Barbell Incline Bench Press
Barbell Decline Bench Press
Skull Crushers
Rope Pull downs

Day 11 (back and Bicept)
Bent over Rows
Barbell Bent Arm Pullovers
Seated Dumbbell Curl
Dumbbell Concentration Curl


Day 12 (shoulders and forarm)
Behind the Neck Military Press
Barbell Upright Row
Front raise/ Front Lateral raise
Forarm Curl
Reverse Forarm Curl

All work outs are finshied off with 10 min running, crunches, hyperextensions, and side crunch.

I am 21 years old, weigh 210lbs, with 20% body fat. My main reason I lift is for the shear enjoyment of lifting. My major goals for the end of the year is to bench 275, squat 315, clean and jerk 180 deadlift 315. There are also minor goals that I want to get accomplised like I need to get bigger calves, they are so small, so I added 2 days to work on my calves.

I currently bench 225, squat 270, dead lift 270, and clean and jerk 140.

I make minor changes to the program from 1 cycle to another but this is the core of my work out.

If anyone has any advice for me, please give them to me. I am where I am today by listening to the guys like yourselves.

[goes4ever]

do you lift 7 days a week?? where are your rest days

[babukutty]

I usually have at the least 1 day off. Don't have a set day off, but majority of the time I take Mondays off.

[babukutty]

Clean and Jerk
140 x 6
180 x 1
180 x 1
170 x 3
150 x 4

Barbell Straight Leg Dead Lift
240 x 6
270 x 3
270 x 3
260 x 3
240 x 4

Seated Leg Curl
70 x 10
80 x 4
70 x 7
60 x 10

Standing Calf Raise
110 x 10
120 x 10
130 x 10

Run on the treadmill for 6min at 5.0mph

Crunch
0 x 50
0 x 50

Hyper extensions
0 x 20
0 x 10
0 x 10
0 x 10

Side Crunch
0 x 15
0 x 15
0 x 15
0 x 15

[Stout1]

Ok, when is the last time you have made any gains in the gym? I am going to go out on a limb here and say you are doing WAY too much. You grow out of the gym, not in there. It doesn't take a whole day to do bi's, it also doesn't take 16 sets for shoulders to grow, etc.

Few and far between can attempt what you are doing and make gains. It just isn't possible for the majority of us. Factors such as CNS, recovery, genetics, etc are all a factor.

More days in the gym is not always the answer. For the select few that can do it, it works wonders.

[babukutty]

Ok, when is the last time you have made any gains in the gym? I am going to go out on a limb here and say you are doing WAY too much. You grow out of the gym, not in there. It doesn't take a whole day to do bi's, it also doesn't take 16 sets for shoulders to grow, etc.

Few and far between can attempt what you are doing and make gains. It just isn't possible for the majority of us. Factors such as CNS, recovery, genetics, etc are all a factor.

More days in the gym is not always the answer. For the select few that can do it, it works wonders.

Cool, thanks for the advice, I am going to make a new program up and I will post it. Could you please give me some advise on what workouts I should keep and what not to keep.

I appricate you for looking at my program.

[Stout1]

No problem. When is the last time you have had a week off the gym?

[babukutty]

The last time I took a long break was from AUG 3rd to Aug 11th.

[babukutty]

Updated routine (9/18/2005)

Day 1 (Bench and Tricepts)
Barbell Bench Press
5 sets of 6 reps
Barbell Incline Bench Press
5 sets of 6 reps
Close Grip Bench Press
3 sets of 10 reps
Lying Triceps Extensions
3 sets of 10 reps

Day 2 ( Back and Shoulders)
Bent-Over-Rows
5 sets of 6 reps
Behind Neck Press
5 sets of 6 reps
Upright Row
3 sets of 10 reps
Barbell Shrug
3 sets of 10 reps

Day 3 (Bicept and Forearm)
Barbell Curl
5 sets of 6 reps
Dumbbell Concentration Curl
3 sets of 6 reps
Dumbbell Wrist Curl
3 sets of 10 reps
Dumbbell Reverse Wrist Curl
3 sets of 10 reps

Day 4 (legs)
Squat
5 set of 6 reps
Straight-leg Deadlift
5 set of 6 reps
Sled 45° Calf Press
3 set of 10 reps
Reverse Calf Raise
3 set of 10 reps

Day 5
Clean and Jerk
up to max
Push up
up to max
Dips
up to max
Chin up
up to max
Underhand Chin up
up to max

Day 6 rest
Day 7 rest

Day 8 (Bench and Tricepts)
Barbell Decline Bench Press
5 sets of 6 reps
Dumbbell Incline Bench Press
5 sets of 6 reps
Lying Triceps Extensions
3 sets of 10 reps
Rope Pull downs
3 sets of 10 reps

Day 9 ( Back and Shoulders)
Behind Neck Press
5 sets of 6 reps
Upright Row
5 sets of 6 reps
Barbell Shrug
3 sets of 10 reps
DB Bent-Over-Rows
3 sets of 10 reps

Day 10 (Bicept and Forearm)
Dumbbell Curl
5 sets of 6 reps
Dumbbell Wrist Curl
3 sets of 10 reps
Hammer Curl
3 set of 10 reps
Dumbbell Reverse Wrist Curl
3 sets of 10 reps

Day 11 (legs)
Hack Squats
5 set of 6 reps
Good mornings
5 set of 6 reps
Sled 45° Calf Press
3 set of 10 reps
Reverse Sled 45° Calf Raise
3 set of 10 reps

Day 12
Cleans
up to max
Push up
up to max
Diamond Pushup
up to max
Pull up
up to max
Close Grip Chin-up
up to max

Day 13 rest
Day 14 rest

Preceeding each work out
Run 10 min (max)
Crunch
up to max
or
Hyper-extension
up to max
or
Side Crunch
up to max

Stretch

[babukutty]

9/15/05

Rest

[babukutty]

9/16/2005

Rest