T Nation

Joe's Bulk Til New Year

Hey guys/gals whats going on. Im Joe a 20 year old nursing student starting to get serious into Nutrition and Training. Wanted to start a log to keep track of my workouts and such so I thought hey why not give this a go. As far as training experience goes I have been lifting for about 18 months now but am just now finally getting the whole proper training/form and nutrition stuff down pat. Hopefully with the help of others I can improve my knowledge and strength.

Stats:
Height: 6’2"
Weight: 179lbs
Bodyfat: 14.35%
Sex: Male
Measurments: None, however I get my BF taken monthly

Other Info:
Routine: Follow along and you’ll see :wink:
Personal Bests:
Squat 1 x 320 parellel
Deadlift 3 x 315
Bench Press 3 x 195
BB Row 3 x 170 (strict form)

So here is my first workout posted. today 9/10/08

A1 Flat Bench
3x185 / 5x175 / 7x160
3x195 / 5x185 / 7x165
A2 Bent Over BB Row
3x165 / 5x155 / 7x135
3x170 / 5x160 / 7x140

B1 Incline Fly
12 x 25
12 x 25
B2 Reverse Fly
12 x 10
12 x 10

C1 Seated DB Curl
6 x 37
6 x 37
12 x 25
C2 Kneeling Tricep Pushdowns
6 x 140
6 x 140
12 x 100

D1 Cable WoodChop
10 x 40
10 x 40
D2 Cable External Rotation
12 x 20
10 x 20

3 x 195 is a bench PR was pleased with that…

9/11/08

A1. Deadlift
3 x 300 / 5 x 245 / 7 x 225
3 x 315 / 5 x 260 / 7 x 230
A2. Hanging Leg Raises
BW x 15,15,15,12,12,12,12

B1. DB RDLs
10 x 50
10 x 50
B2. BB Rollouts
8 x BW
8 x BW

C. Paused Calve Raises
15 x 405
15 x 405

D. Dragon Flys
8 x BW
7 x BW

9/12/08

A1. Seated Barbell Overhead Press
3 x 120 / 5 x 110 / 7 x 95
3 x 130 / 5 x 115 / 7 x 100
(over estimated on these and did 145x1 then failed)
A2. Pull-ups
3 x BW+30 / 5 x BW+15 / 7 x BW
3 x BW+37.5 / 5 x BW+20 / 7 x BW
(Reps were rough at 37.5 should have prolly went lighter)

B1. Seated Side Laterals
12 x 15
12 x 15
B2. Kneeling Cable Pulldowns
12 x 40
12 x 40

C1. Incline DB Curl
6 x 35
6 x 30
12 x 15
C2. Incline DB Extentions
6 x 25
6 x 25
12 x 10

D1. Swiss Ball Crunch
12 x BW
15 x BW+10
15 x BW+10
15 x BW
D2. External Rotations
12 x 20
12 x 20
(Held 10lb plate behind head for crunches. Couldnt figure out seated ERs so I used a cable again)

9/13/08

A1. Back Squats
3 x 260 / 5 x 245 / 7 x 225
3 x 275 / 5 x 260 / 7 x 235
(260x5 is a PR)
A2. Cable Crunches
6 x 10 x 160

B1. Single Leg Press (Low Footing)
12 x 140
12 x 140
B2. Serratus Crunch
12 x BW
12 x BW

C. Seated Calve Raises
15 x 405
15 x 405

D. Swiss Ball Crunches
15 x BW
15 x BW+10
15 x BW

9-14-08

A1. Barbell Bench Press
6 x 3 x 190
A2. Barbell Rows
6 x 3 x 160

B1. Incline DB Flys
12 x 30
12 x 30
B2. Rear Delt Flys (Paused)
12 x 10
12 x 10

C1. Seated DB Curls
6 x 40
6 x 40
12 x 25
C2. Kneeling Tricep Pushdowns
6 x 140
6 x 140
12 x 110

D1. Cable Woodchops
10 x 50
10 x 50
D2. Cable External Rotations
12 x 20
12 x 20

09-15-08

A1. Deadlift
6 x 3 x 275
A2. Hanging Leg Raises (done correcly)
8/7/7/6/5/4

B1. DB RDLs
12 x 60s
12 x 60s
B2. BB Rollouts
8 x BW
8 x BW

C1. Calve Raises
2 x 5/5/5 drop sets
C2. Dragon Flys
10 x BW
10 x BW

I can never target my hamstrings very well need to work on it ALOT.

09-17-08

A1. BB OHP
3 x 130
3 x 125
3 x 125
3 x 125
3 x 125
3 x 125
A2. Pullups
3 x +25
3 x +25
3 x +15
3 x +15
3 x +15
3 x +15

B1. Side Laterals
12 x 15s
12 x 15s
B2. Rope Pulldowns
12 x 80
12 x 70

C1. DB Curls
6 x 40
6 x 35
12 x 25
C2. Incline DB Ext
6 x 25
7 x 20
7 x 20
12 x 10

D1. Swiss Ball Crunch
15 x BW+10
15 x BW+10
D2. Seated External Rotations
10 x 10
10 x 10

9/18
Squats:
3/3/3/3 x 275
3/3 x 260
Cable Crunches: 6x10x170

Single Leg Press:
12 x 150
12 x 160
12 x 160
Serratus Crunch: 2 x 12 x +25

Calve Raises: 4 x 15 x 360

9/19
Bench: 6/6/5 x 175
5 x 160
12 x 115
Rows: 6/6/6/6 x 135
2 x 12 x 95

Incline Flys:
10 x 35
12 x 30
Rear Delts: 3 x 12 x 10

DB Curls:
6 x 40
5 x 40
12 x 25
Pushdowns:
6 x 140
6 x 140
12 x 110

Cable Rotations 2 x 10 x 20
Wood Chops: 2 x 10 x 60

9/20
Deads
4 x 6 x 235
12 x 165
Hanging Leg Raises
10/10/9/8/10/7

RDLs
2 x 12 x 70

BB Rollouts
2 x BW x 8

Calve Raises x few sets x lotta reps
Roman Chairs 2 x AMRP

9/21

BB OHP
6 x 105
6 x 110
6 x 110
5 x 110
12 x 70
Pull-ups
6 x bw
6 x bw
6 x bw
6 x bw
12 x Assist.

Side Laterals: 2 x 12 x 15
Facepulls: 2 x 12 x 100

DB curls:
6 x 40
5 x 50
12 x 25
Incline DB Ext: 3 x ?

Swiss Ball Crunches: 4 x 15 x +15
DB External Rotations: 2 x 12 x 10

9/22
ATG Squats
4 x 225
6 x 185
6 x 185
6 x 185
6 x 185
12 x 135
Cable Crunches
6 x 170 x AMRP

Single Leg Press
2 x 12 x 180
Serratus Crunch
12 x +30 drop 12 x BW
12 x +40 drop 12 x BW

Leg Ext
13 x 135
10 x 135
10 x 135
Calve Raises
3 x?

Decline Situps (holding plate behind head)
3 x 10 x BW+5

9/24

Bench
3 x 12 x 135
Cable Row
4 x 12 x 130

Incline Fly
9 x 35
12 x 35 dropp 12 x 20
Reverse Fly
3 x 12 x 10s

DB Curls
6 x 40
5 x 40
12 x 25
Pushdowns
6 x 150
6 x 150
15 x 110

WoodChop
2 x 10 x 60
External Rotations
2 x 12 x 20

9/25

Deads
3 x 12 x 225
Hanging Leg Raises
6 x AMRP

RDL elevated toes
2 x 12 x 70
BB Rollouts
2 x 8 x BW

Calves Raises
150 x 5 drop
125 x 5 drop
100 x 5 drop
(explosve…repeat x 2)
Wanna be Dragon Flys
2 x BW x to failure

9/26
BB OHP
10 x 95
9 x 95
11 x 80
Pullups
Sets until 30

Plus assistance work

9/27
3 x 12 x 185 Squats

Plus assistance Work

9/28
Bench
3 x 195
5 x 180
7 x 160
2 x 205 FUCK
4 x 185 FUCK
6 x 165 3 x NOT THE CHARM!
Rows
3 x 180
5 x 150
7 x 120
3 x 195
5 x 165
7 x 135
12 x 105

Plus assistance work

9/29
Deads
3 x 315
5 x 275
7 x 235
2 x 330 …F*** Again…

Plus Assistance work.