Lets start- 1-22-07

[tazman7]

Ok- I stopped lifting because I broke my hand and sprained my ankle so I gave it enough time to heal before I started lifting again.  But now I am back in the gym and I am going to post some progress pictures along with my workout and some questions of course.

Starting weight-   171 lbs  (6'2")

Here is a pic of my back as of 1-22-07    I will post more pictures later along with my workout.

[HARDCORE]

Sounds good buddy! Bring it on!!!!!!!!!!

[p.s.]

Taz don't forget to add your daily nutrition as well as the training and pics.....thanks

[tazman7]

1-24-07

DIPS- WARMUP
10 REPS X 2 SETS

DB BENCH
50LBS EACH ARM X 10REPS
55 X 10
55 X 10

DB INCLINE
45LBS EACH ARM X 10REPS
45 X 10
45 X 12

ISO-INCLINE PRESS
45LB EACH SIDE X 10REPS
45 X 10
45 X 10

PREACHER CURL'S
25LB WEIGHT EACH SIDE X 12
30 X 10
32.5 X 10
32.5 X 10
30 X 10
25 X 10

TRICEP PULLDOWNS- ROPE
90LBS X 10REPS
100 X 10
110 X 10

TRICEP PULLDOWNS- METAL BAR
120LBS X 10REPS
120 X 10
120 X 10

WRIST ROLLER
10LB WEIGHT - SHOULDER HEIGHT
X 3 SETS

Cardio:  15 minutes fast pace on rowing machine

Daily nutrition:  NEEDS WORK!

WAKE UP 8:30  :  5 SCRAMBLED EGGS - 2 PIECES WHEAT BREAD WITH PEANUT BUTTER ON THEM - BIG GLASS OF 2% MILK

10:00   1/4 JAR PEANUT BUTTER -  PRETZELS

12:00  PEANUT BUTTER SANDWICH- MAC AND CHEESE

4:00   2 HARD BOILED EGGS - PRETZELS

6:00   SOME KIND OF MEATBALL STUFF PARENTS MADE

9:00   PEANUT BUTTER- PEANUTS

IM HOLDING OFF ON THE PROTEIN SHAKES AND CREATINE UNTIL I CAN FIND ONE I CAN STOMACH

[tazman7]

1-25-07

BACK AND SHOULDER DAY

BENT-OVER ROWS
35LB WEIGHT EACH SIDE X 10 REPS
45 X 10
45 X 8

ONE-ARM ROWS
45LB DB EACH ARM X 10 REPS
45 X 10
45 X 10

UPRIGHT ROWS
10LB WEIGHT EACH SIDE X 10 REPS
10 X 10
10 X 8

LAT PULLDOWNS
140LB X 10
160 X 10
170 X 10

ROMANIAN DEADLIFT
135LB X 10
135 X 10
135 X 10
DIDNT LIKE THAT LIFT-

ISO-BEHIND THE NECK PRESS
45LB WEIGHT EACH SIDE X 12REPS
50 X 10
52.5 X 8

DB FRONT SHOULDER RAISES
25LB DB X 10
25 X 10
25 X 10

[tazman7]

Can you let me know what you guys/ladies think of my workout so far- I know I need to add legs but some guys on menshealth forums tell me my workout sucks and all of this other garbage...

They are telling me that I should do a full body routine instead of doing single muscle groups everyday like I am now.

[JohnnyCage]

Protein Shakes are very important. I'm no pro myself, but I do know that you need to get alot of whey protein right after you workout because it provides many branch chained amino acids that are metabolized right into the muscle. Peanut Butter is a good source of protein but have alot of fats.

Just out of curiousity, why do you have preacher curls with your chest and triceps workouts? Also like P.S. told me, behind the neck presses put alot of strain on the rotator cuffs, you could try doing bent over rear laterals, but I do one arm lying rear deltoid raises as it seems to hit it harder without weight on the back or legs.

[tazman7]

Yeah, I cant find a protein shake that my stomach can tolerate and I dont really have the extra coin right now to dump on a bunch of different brands to try out. But as soon as I get some extra $$ im going to get back on creatine and protein shakes.

I do a 3 day split.   

I didnt do that much on Biceps this past time becuase I tried doing a ladder- going up on weight and back down with the same amount of reps. Good burn..

Mondays: Chest - Arms (Biceps, Triceps, Forearms)- Cardio
Tuesdays: Back - Abs - Cardio
Wednesday: Legs - Cardio
Thursdays: Same as Monday
Fridays: Same as Tuesdays
Saturdays: Same as Wednesdays
Sundays: OFF!!

[JohnnyCage]

Well, if you could, splitting biceps and triceps would probably give better results, as they opposing muscle groups. I do wrists with biceps because reverse curls are good for biceps and forearms and they are both smaller muscle groups and wrists work with hammer curls and reverse grip curls. Also this will allow you to do more exercises for your bi's. You might want to throw in hammer curls, incline bench curls reverse curls, wrist and inverse wrist curls if your schedule permits. If your schedule is too tight then I understand as sparring and boxing often conflict with my schedule so sometimes I have to exclude triceps day. Also watch your cholestorol, eggs are not very good for cholesterol but are a great protein source. And you might want to have a day off before you repeat the cycle to make sure you get a full recovery to prevent overtraining.

[tazman7]

Here read this if you want to see a good argument about bicep curls: These guys are telling me curls are over-rated...   http://forums.menshealth.com/eve/forums/a/tpc/f/855109121/m/6551016632?r=7391031732#7391031732

[JohnnyCage]

Those are the same guys who beleive the world is flat. They don't even know what a wrist roller is. Your curls are very important, and it is important to have more then one type of curl, that way you work the brachialis head of your biceps as well. The reverse grips work both of the biceps heads and the extensors and the brachioradialis and those two are often overlooked muscles. Working the brachialis with Hammer Curls will add decent mass to your arms, and it also heightens the peak of your bicep.

Main point is, like many muscle groups it is made of more then one head and therefore needs more then one exercise to grow. Like the triceps, only made of two not three heads.

[JohnnyCage]

Man those guys are morons. I joined their forums just to tell them that their routines are garbage. As i said those guys are the same people who beleive the world is flat. Their theory is that squatting and deadlifting will get them big biceps. Dr. Cage's remedy; leave their forums before they fill your head up with that nonsense and let them squat away. If you read what I told them you can tell who knows what their talking about, they didn't even have reasons to back up their theories. And still, even after I told them the straight up facts those flat-heads still think their right, no matter how much you argue with them they will always be right.

[p.s.]

Those "flat heads" are right in that one does need to squat and deadlift in order to make solid gains in BBing, but one also needs to train each bodypart in order to achieve proper growth of each muscle group. I've known many PLs who would only train the "big 3" and they looked like it as well.

Now as far as the training and nutrition goes ya both need work. You need to invest in more protein whether it's whey powder or just eggs does not matter just get the protein in. As far as your training goes I would suggest that you train each body part once per week and really hit each body part (you can add abs, calves etc as you wish), as your current routine is less than productive IMO.

[tazman7]

Hey, thanks guys. Yeah I will defenently work on my diet. And by the looks of it I need to change a few things in my workout- I wish this site still had all of the old journals people posted awhile back.

thanks for your help.

[JohnnyCage]

I know that the  squat and deadlift are important and add mass to the frame in general, but they are going about it all wrong. And yes whey protein is probably a bodybuilders best friend because right after your workout they are metabolized right into the muscle. I use a mix of whey and other proteins that take a while to go through the whole deal that way overnight recovery can take place as well. Also make sure to eat after you do that and eat alot before you go to sleep since you spend 6-9 hours without any food.