Antihero's Log - "Path To Greatness"

antihero

antihero

Joined
Jul 2, 2007
Messages
2,038
ok, so heres the deal (for those of you who dont know). During the summer i had BC help me out with some training, but unfortunately my mother (who is completely against me reaching any goals in life, especially this one) convinced me that i had to work 10hrs a day to save up, because ill be on my own in a year. So, after a long day of moving furniture, i was in no shape to go lifting. So that came to a halt. In September, i got Future as my personal trainer, and he really got my lifts up, and i even hit some new personal records, and with only 5 weeks. Then came oct.10th, and i got wisdom teeth out. at that point i couldnt eat for a while and now its 3 weeks later and im down roughly 20lbs. Now, my mother is going away for about a month and i wont have that to worry about as a distraction, and i need to get my ass in gear, and what better time.

Stats:
Height: 6'
Weight: 142lbs
Waist: 29 in
Chest: 33 in
Neck: 14 in
Bicep: 12.5 in
Forearm: 10.5 in
Quad: 21 in
Calve: 14.5 in

Routine
Day 1
Chest - Hammer Strength Incline
Shoulders - Dumbell shoulder press
Triceps - Skullcrushers

Day 2
Biceps - Standing Barbell Curls
Forearm - Hammer Curls
Back Width - Hammer Grip Pull-ups
Back Thickness - Seated Cable Rows

Day 3
Calves - Calves on Leg Press
Hamstrings - Lying Hamstring Curls
Quads - Squat

Day 4
Chest - Flat Dumbell Bench
Shoulders - Hammer Strength Shoulder Press
Triceps - Reverse Grip Bench

Day 5
Biceps - Alternating Dumbell Curls
Forearm - Hammer Strength Forearm
Back Width - Pull-Downs to Front
Back Thickness - T-Bar Rows

Day 6
Calves - Standing Calve Raises
Hamstrings - SLDL
Quads - Leg Press

*warm-ups preformed as necessary
*every exercise will be one heavy set of 4-6 reps, and then a 20 rep set
*weights and/or reps will be increased on every training day, or the exercise will be switched out for another
*workout days are MON,TUES,THURS,FRI

Daily Supplements
(6) 28g Protein Shakes
(2) Multi-Vitamins
(6) BCAA [post-workout only]
(4) Omega Sports Power Jolt [pre-workout energy boost only]
*as of now, that will be all the supplements that i am taking. i will not even be taking creatine for a little while, cause i want to see where i can go without it.

Pictures
*pictures are same ones as before and two new ones, considering i lost everything that i had gained, im back down to this size. as sad as it is.
quad.jpg

farchestrelaxed.jpg

closechestrelaxed.jpg

closeback.jpg

calve.jpg

backdoublebi.jpg


Goal
170-175lbs by January 1st.
 
Day 1 - November 7th

Hammer Strength Incline Press
-140lbs x 4
-90lbs x 11 [20 rep attempt]

Dumbell Shoulder Presses
-30lbs x 5

Skullcrushers
-50lbs x 4 [struggled with last rep, but won]
-60lbs x 20 (tricep pushdowns)

BAR WEIGHT NOT INCLUDED IN EXERCISES

OVERALL GRADE = A-
------------------------------------
i seemed to be dragging along throughout the day (pre-workout), but once i got into the gym, my mind was right there and focused the whole way. surprisingly, my HS incline showed good numbers (not far from what i was getting before my break),although i was depressed with the reps on the 'widowmaker' set. my shoulders seemed to not want to move the weight today, but ill attribute that to just getting back into it (shoulders will not be getting a 20 rep widowmaker). skullcrushers went well, i struggled with the 4th rep on the heavy set, but i had a fantastic spotter that was ready to help, but did not touch the bar and let me push it out. all-in-all, it was a productive first day back and im pleased with it. judging by the way today went, im expecting big things over the next few months.
 
Good to see a journal up... I'll be sure to watch it to see you gain back tthat muscle!

Sounds like it was a good first workout - only gonna get better from here.
 
Day 2 - November 8th

Standing Barbell Curls
-40lbs x 6
-80lbs x 17 (cable curls)

Hammer Curls
-30lbs x 4

Hammer Grip Pull-ups
bw x 4
(no 20 rep set because my bw doesnt decrease any. i will be putting in hammer grip lat pulldowns for the 20 repper, to start getting it done)

Seated Cable Rows
130lbs x 5
100lbs x 12 [should have dropped it lower]

OVERALL GRADE = C-
-------------------------------------------
bis and back never seems to really be a good day for me, because im moving the lowest numbers on this day. i guess its just a matter of getting them moving. not a whole lot else to say, but ive got thursday to look foreward to...
 
Off Day - November 8

keeping my protein intake very high, staying well hydrated, and noticing that my BCAA supplementation may be helping with my recovery.
-----------------------
*on a completely unrelated topic: 3 weeks of drama are finally completely over and im now in the best relationship of my life, and i care about her more than anything else in the world....she means everything to me, and she always will.
 
Day 3 - November 10th

Standing Calve Raises
-540lbs x 4 [slightly assisted last rep]
-270lbs x 20

DB SLDL
-50lbs x 12 (weight per DB) [thought these would be harder, ill definetly up the weight next time]
-40lbs x 20

Leg Press
-340lbs x 4
-270lbs x 8 [this was where i ended previously, and i accomplished 20 reps then, but im not quite there yet]

OVERALL GRADE = A
-----------------------------------
I pushed the envelop like hell today, and i even tried moving the same numbers i could before my lay-off, but im not quite there yet. I am very pleased with hom much of my strength i did manage to keep tho.
 
Day 4 - Novemeber 11th

Flat DB Bench
-50lbs x 8 PR (weight per DB)
-40lbs x 8 [completely spent after the first work set]

Hammer Strength Shoulder Press
-110lbs x 6

Reverse Grip Bench Press
-70lbs x 5 PR
-100lbs x 20 (tricep pushdowns)

OVERALL GRADE = A
---------------------------------
hit a new PR on both flat DB bench and reverse grip bench, so im happy about that, and the pump in my arms was amazing after everything was done....i really hauled some ass today, and im proud.
 
Day 5

Day 5

Day 5 - November 15th

Alternating Dumbell Curls
-30lbs x 5
-20lbs x 12

Hammer Strength Forearm
-135lbs x 8 [+20 second static hold]
-90lbs x 20

Pull-Downs to Front
-120lbs x 6 [just sad]
-50lbs x 20

T-Bar Rows
-70lbs x 6 [PR]
-45lbs x 10

Standing Calve Raises
-540lbs x 8 [increase next time] [PR]
-400lbs x 13

DB SLDL
-55lbs x 10 [shoulda gone heavier]
-50lbs x 20

Leg Press
-350lbs x 4 [felt good so i thought id give 10 more a shot] [PR]
-360lbs x 1 [+2 assisted reps] [PR]
-270lbs x 16 [almost died]

OVERALL GRADE = A
-------------------------------------
today was a double day because i did not make it to lifting yesterday. but i pulled through and got a beautiful kick from the Throttle 1400X. keeping protiein intake high....
 
ever read IA's thread on muscle under tention? Great read, you should check it out ;)
 
Just me but on a workout like that i'd put SLDL's first. But biceps have never been a priority for me so if I do them they are a last minute thing. Other than that good job
 
Day 6 - November 17th

HS Incline
-160lbs x 5 [PR]
-90lbs x 18

DB Shoulder Press
-35lbs x 5

Skullcrushers
-50lbs x 6 [PR]
-130 x 15 (tricep pushdowns) [PR]

Barbell Curls
-50lbs x 6 [PR]
-80lbs x 19 (cable curls)

Hammer Grip-Pullups
-BW x 6 [PR]

Seated Cable Rows
-150lbs x 5 [PR]
-120lbs x 10

OVERALL GRADE = A
-----------------------------
had to do today and tomorrows workout becuase the gym will be closed tomorrow....that pissed me off....but i got some new PR's, so im happy....
 
Matt76 said:
Just me but on a workout like that i'd put SLDL's first. But biceps have never been a priority for me so if I do them they are a last minute thing. Other than that good job
Click to expand...

as you can tell, my bis are really lacking, so they are a priority for me.
 
November 21st - Quad/Hams/Calves

Calve raises
-540 x 4 [muscle cramp on 4th rep]
-270 x 20 [still had a bad muscle cramp, but pushed through it]

Lying Hamstring Curls
-110 x 6 [increase time]
-80 x 11

Squats
-150 x 2 [failure on rep 3] [PR]
-90 x 8 [i was spent]

OVERALL GRADE = B
--------------------------------
only hit one PR, but i wasnt expecting it, so i guess its better than nothing. the muscle cramp in my calve fucked my workout, and thats why i didnt beat the logbook, but ill be giving it one last chance before switching it out.
--------------------------------
Daily Supps:
-6 scoops protein
-2 multi-vitamins
-6 BCAA
--------------------------------
TOMORROW MORNING IS THE 2 WEEK WEIGH IN.....I CANT FUCKING WAIT.....
 
November 22nd - Off

Todays Weigh-in Results:
153lbs (+11).....im unbeleivably psyched about this. i was hoping it would be 3 or 4, but 11......DAMN.....i guess ill keep doing what i have been......it seems to be working.....
-----------------------
-left calve is really hurting today, and i dont know why. its not a good pain either, so i think i will be taking it easy on calves until they are 100%
-i keep eating like im never going to see food again
-didnt make it to the weight room today because i had to deliver pies from a fundraiser. ill be going tomorrow.
--------------------------------
Daily Supplements:
-6 scoops Protein
-2 multi-vitamins
 
i think alot of it is muscle memory, cause i lost 20lbs from not eating for 2-3 weeks after getting my wisdom teeth out, but im still happy about it.
 
November 23rd - Chest/Shoulder/Tri

Flat DB Bench
-55lbs x 4+3 PR (weight per DB)
-40lbs x 10 [completely spent]

Hammer Strength Shoulder Press
-130lbs x 4 PR

Reverse Grip Bench Press
-70lbs x 8 PR
-100lbs x 20 (tricep pushdowns)

OVERALL GRADE = A+
--------------------------------
I hit new PR's on all 3 exercises, so im quite happy. the bench is very important to me, because its always been one of my weakest points. im really psyched about getting this done, and not having to switch out exercises.
--------------------------------
Daily Supps:
2 multi-vitamin
6 scoops protein
4 Omega Sports Power Jolt (pre workout boost)
6 BCAA
 
goes4ever said:
you taking measurements
Click to expand...

i will be re-measuring in 6 weeks. i figure 8 weeks between measurments should be enough time to show some progression.
 
November 24th - Off

the gym is closed today, otherwise id be there getting things done. it looks like i wont be able to get in the gym tomorrow either, so ill just be lifiting here at my house, so it wont be my usually lifts, but it will be the usual parts.
-------------------------------
Daily Supps:
-2 multi
-6 scoops protein
-6 BCAA
 
November 28th - off

the gym is closed today again due to the thanksgiving holiday...... :( ......it pisses me off, but there isnt a whole lot im gonna do about it, so ill just hit a duoble day tomorrow, and make sure i get back on the BCAA's, to help with the recovery.
----------------------------------
Daily Supps:
-2 Multi
-6 scoops protein
 
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