Winter workout

T

Toly

0
Hey all!! i made like 3 other journals but i want a new one for winter. Eversince i joined this forum like 1 yr ago all i wanted to do was lose weight. Well im kinda tired of that. Plus its winter so im not really gonna take my shirt off. Its time to get big.

So ive started 3 weeks ago. I weighed 180lbs. Now i weigh 195lbs.

Umm i will stop getting big untill i grow strong enough. I will stop after i bench press 315lbs at least 2 times.

I am currently doing about 245lbs 7x4 or something.... on my bench press. I havent tried maxing out yet so i dont know...

Anyways My winter goal is to be as strong and gian as much mass as i possibly can 1 month before spring time. I will keep my states up to date.

Ohh and my diet really doesnt consist of nothing speacial. I just eat meat everysingle day and eat anything i see that has protien in it.
 
Good luck, what kind of routine are you gonna be using?
 
Day one:

Wanted to focus on my chest, shoulders and somewhat my back.

Decline bench press: 265lbs 5x5

Military press: 115lbs 7x3

Dumbell lateral raise ( i was squating a little): 30lbs 7x3

Dumbell shoulder press: 30lbs 20x3

Umm all of what i am doing if free weights. If anyone knows any more exercises i can do with free weights for the my back plz let me know.
 
Day 2:

I did some isolation workout today. I know this can over trian muscles but i didnt do too much.

Close grip bench press:10x
push ups: 20x2
hammer curl: 15x3
regular dumbell curl: 10x3
overhead extentions: 10x2
bent over rows: 10x3

Did some more stuff but do not know the name for it.
I mainly wanted to focus on my forearm, bicept, and tricept.
 
Day 3:

Wanted to work on my legs and stomach

Did squates and some other stuff. Dont know the name for it.

So i kinda maxed out my bench press today. Did 300lbs 2 times. I say kinda becuase that bench was very uncomptable to me and it was the first time i used a different one.
 
Day 4:

Back to chest and shoulders agian.

decline bench press

Incline bench press

db flys

Military press

Lateral raises

And some other stuff

Eversince i wanted to gian weight ive been losing weight. Wtf is up with that. I went up to 195 at one piont and then dropped to 190...... When i want to lose wieght i gian wieght but when i wanna gian weight i lose weight..... Im sooo confused with my body.
 
Day 5:

Hammer curl:

db curl:

bentover rows:

Reverse curl

over head extentions:

And some other stuff.

I can feel and see my bicepts getting a little bigger.All my reps are from 8-10. I dont think i am overtraining myself right now. When i do feel i am overtraining i just stop and let my muscles rest another 2 days or so.
 
Day 6:

Its rest day for me.

So i weighed myself this morning and im still at the same spot. 190lbs. This really sucks. I hope i can weigh just 10lbs more. Im almost done with my No-Explode just 1 week left. After that im going to buy some cell-tec.
 
Day 7:

Another rest day.

My bones really hurt and my neck is in pain. I think my neck hurts becuase i was wrestling some guy and he got me in the choke hold. As far as my bones i dont know i need more vitamins? So yesterday i packed on so much food. It was my bad day but i think i did too bad. Probably about 7k calories. ****.....

Im gonna post some pictures tommarow so that when i finish this journal i can compare both.
 

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Day 8:

I had enough rest now.

I wanted to focus on me legs today. Something that amazes me is that this is actually the first time in my life that i actually work out my legs with weights. So I have some weak legs..... but im working on it.

Squat: 205x10x4
leg press(squat press w/e you call it): 360x10x3
Deadlift: 225x5x5
 
I cannot take this any longer. Yes i am getting stronger and bigger but i cant deal with the fat.I go weigh myself right now and it says 200lbs. Wtf? for 5'10 200lbs is alot. This is so frustrating. Im just gonna do 3 more weeks and stop. That will be a total of 7 weeks bulking. After that im going to start cutting fat.
 
Derwyddon said:
Are you weighing yoruself at the same time of day each time? Your wieght can fluxate throughout the day. Also, are you keeping your diet clean? A bulk isn't an excuse to eat everything in sight.
Click to expand...

Well im 195 for sure but ya it was probably water that made me 200. Umm my diet is not really that strict. Shame on me!! I eat lots of sugar :D . Yumm..... sugar.....
 
Day 9:

Chest, shoulders

Flate bench: 255x7, 255x6, 255x5

Decline bench: 255x6, 245x6, 225x8, 225x8

Incline bench: 185x6, 155x8, 155x8, 155x8

db bench flat: 75x8, 60x10, 60x10, 60x10

db incline bench: 40x10, 40x10, 40x10

Fly's: 25x8

Military press: 90x10

Cable fly's: 10x3

Woot!!! **** thats alot of reps....
 
Day 10:

Wow!! my chest is finally sore...... :mad: But i love the feeling.

So today was arms day supposibly. Didnt really do much. Since every other part of my body is sore i just worked on my bicepts and forearm.

Reverse db curl:

bb curl:

db curl:

Hammer curl:
 
Day 11:

I was supposed to do legs today but was kinda still a lil sore.

Squates 8x4

Db bench press 10x3

I guess i can call this my rest day.
 
Day 13:

chest and shoulder day:

Flate bench: 265x5, 255x5, 245x6

Incline bench: 185x7, 185x5, 185x5

Smith machine incline bench: 185x8, 185x6

DB flate bench: 75x8, 85x7, 85x7, 90x7

DB shoulder press: 50x7, 50x7

DB shrugs(whatever they are called):50x8

Cable fly's: 8x3

Military press: 100x10

Front raises: 20x8

I feel like im missing something in my workout. Like some more shoulder exercises that are esential. I need to figure out better exercises for my shoulders.

What really suxs is that i dont really have a spotter for db bench press. Those damn 85lb db's sometimes fall on my chest. Those are a bitch!
 
Out of curiousity, why do you give so many reps to your chest and shoulders? You have tons of frequency mixed with volume.
 
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