4jacks getting Built for 2006
January 2006
Age 26
Weight 160 lbs
Height 6'3"
Resting Heart Rate 66
Resting Blood Pressure 116/72
BMI 21
Impedance 449
Body Fat 10.6%
Measurements:
Arm 12.25
Shoulder 47.25
Chest 36.75
Oblique 31
Umbilicus 31.25
Hip 37.25
Thigh 20.5
Neck 15.5
Participating in www.7thgencivic.com Fitness Competetion
Before Pictures Posted
http://www.7thgencivic.com/forums/showthread.php?t=240200My Main Goal is to Bulk up to 180 lbs while Maintaining the same Body Fat percentage.
My Total Calories Required to Maintain my Current Status is 2733 per day
With a weight gain goal of 1.4 lbs per week I need to increase my Calorie Intake to 3416
1/10/06
Todays Work out
I'm trying to switch over to a Split Body Routine, it was Recommended to me by the personal trainer who did my body analysis to get bigger gains versus a full body routine.
I'm still a little skeptical only working each muscle group once a week, but I'm going to give it a shot.
I will work out 3 times a Week
1st Workout is Chest and Biceps
2nd Workout is Back and Triceps
3rd Workout is Shoulders and Legs
Abs will be done with workouts one and two.
Day one Chest and Biceps.
Flat Bench
1x135x6
1x175x6
1x175x6
Standing Dumbell Curls
3x45x6
Pec Fly Machine
3x195x6 <--- Couldn't finish last two reps
Reverse Grip Curl (3 pulley Cable)
3x30x6 <--- Too Light, but my first time doing this
Decline Bench
1x135x6
1x175x5 <--- Had to put the Bar on the Safety Racks on 6th Rep
1x135x6 <--- Didn't feel like using the safety Rack Again
Curlbar on Preacher Bench
3x45x6 <--- Way too light, but first time doing these
Seated Bench Press on Cable Machine
1x50x6
1x70x6
1x80x6 <--- A little light but first time doing these
Pull ups
1x(my scrawny butt)x15
I'm going to stick with the split body routine for at least a month, but Boy is it different! After doing just the one work out I can really feel the difference. Before I would just do each muscle group a little bit 3 times a week. But After doing 4 different exercised w/ chest and bi's, I can see how I'll need much more time to rest. 2 days later and my chest is still sore.
Another thing that is drastically different. After doing one exercise my muscles just pooped out or something. Normally I can decline bench 3x205x5 and Pec Fly 3x195x5 but after having done exercises before that, it seemed like my arms just STOPPED working.
It was funny for my last set of decline at 135lbs, I had the bar in the air, and it just felt light, it felt like I could do a million of them, but my arms just had so much trouble doing 6.
WORKOUT #2
Back and Triceps
Last nights workout was kind of a bust. I had to work overtime late last night until 8pm and I just ran to the gym and got in and out as quick as possible. It was a rough day in general
Lat Pulldown
3x150x6
Two Handed Tricep Extentsion w/ Rope on 3 Pulley Cable
3x125x6
Lower Back and Side Exercises on that Leaning Stand
3x25x6
Dips
3x(my scrawny butt)x10
Cable Row
3x80x6
Single Handed Tricep Extentsion w/ Rope on 3 Pulley Cable
3x60x6 <---- Couldn't finish last reps (left arm stronger than right)