Welcome everybody, this will be my first training log. This will be to help keep me on track and get some input from my fellow AM members. Bulk will start Monday the 24th. This last week was my birthday just turned 20 years old on the 14th, had a lot of cake, pizza, and beer this past week lol.. oh and lets not forget the ice cream. I will be cleaning up the diet / deloading this week I also went light in the gym last week as well.
I am not 100% sure on the exercises I will be using I am going to post the workouts here and they may change depending on how the exercise feels. I will also post starting weight / pics when I start this log next monday.
This week I am going to go through the exercises I chose for DC and probably just do 1-2 sets till failure and move on to get a feel for the exercise and weight I will be using. Going to start lighter and work my way up.
Chest - I am going to drop the standard barbell work, I have heard good things about dumbbells and honestly I have been flat benching for the last 14 months. I am thinking Flat DB press, Incline DB press, and Incline smith press. I don't need to do decline for chest growth right? What do you guys think? I could do Decline barbell presses instead?
Shoulders - Smith press to front, hammer strength shoulder press, DB shoulder press.
Tris - Wide Reverse grip smith bench, close grip smith bench, skullcrushers.
Back Width - Wide Grip pull ups, Hammer Strength Seated Lat Pulldown, Reverse grip lat pulldowns.
Back Thickness - Deadlifts, Reverse Grip Barbell Rows, Hammer Strength Rows.
Biceps - Straight Bar Barbbell Curl, EZ Bar wide grip curls, Dumbbell alternating curls.
Forearms - Hammer curls, Pinwheel Curls, Reverse Grip EZ bar Curls.
Calves - Standing Calf Raises, Seated Calf Raises, Leg Press Calf Extensions.
Hamstrings - Lying Leg Curls, Seated Leg Curls, Standing Leg Curls
Diet will probably start around 3000 calories on lift days 24-2500 rest days. Higher carbs on training days, lower carb higher fat on rest days. Can't wait to get this started!!
I am not 100% sure on the exercises I will be using I am going to post the workouts here and they may change depending on how the exercise feels. I will also post starting weight / pics when I start this log next monday.
This week I am going to go through the exercises I chose for DC and probably just do 1-2 sets till failure and move on to get a feel for the exercise and weight I will be using. Going to start lighter and work my way up.
Chest - I am going to drop the standard barbell work, I have heard good things about dumbbells and honestly I have been flat benching for the last 14 months. I am thinking Flat DB press, Incline DB press, and Incline smith press. I don't need to do decline for chest growth right? What do you guys think? I could do Decline barbell presses instead?
Shoulders - Smith press to front, hammer strength shoulder press, DB shoulder press.
Tris - Wide Reverse grip smith bench, close grip smith bench, skullcrushers.
Back Width - Wide Grip pull ups, Hammer Strength Seated Lat Pulldown, Reverse grip lat pulldowns.
Back Thickness - Deadlifts, Reverse Grip Barbell Rows, Hammer Strength Rows.
Biceps - Straight Bar Barbbell Curl, EZ Bar wide grip curls, Dumbbell alternating curls.
Forearms - Hammer curls, Pinwheel Curls, Reverse Grip EZ bar Curls.
Calves - Standing Calf Raises, Seated Calf Raises, Leg Press Calf Extensions.
Hamstrings - Lying Leg Curls, Seated Leg Curls, Standing Leg Curls
Diet will probably start around 3000 calories on lift days 24-2500 rest days. Higher carbs on training days, lower carb higher fat on rest days. Can't wait to get this started!!