Page 1 of 11 123 ... LastLast
Results 1 to 20 of 206
  1. #1
    Senior Member Skullcrusher's Avatar
    Join Date
    Apr 2020
    Location
    NWI
    Posts
    480
    Thanks
    452
    Thanked 353 Times in 219 Posts

    Skullcrusher's Big Fat Log

    Week 1 = 6RM = strength/hypertrophy
    Week 2 = 8RM = hypertrophy
    Week 3 = 10RM = hypertrophy
    Week 4 = 20RM = endurance/recovery
    =================================================
    Monday and Friday

    Weighted Crunch = Rectus Abdominis (Upper)
    Bench Press = Pectoralis Major (Sternal)
    Incline Bench Press = Pectoralis Major (Clavicular)
    Dumbbell Bench Press = Pectoralis Major (Sternal)
    Dumbbell Incline Bench Press = Pectoralis Major (Clavicular)
    Dumbbell Shoulder Press = Anterior Deltoid
    Dumbbell 45 Degree Incline Row = Lateral Deltoid
    Barbell Close Grip Bench Press = Triceps Brachii (Lateral Head and Medial Head)
    Hammer Bar Standing Triceps Extension = Triceps Brachii (Long Head)
    Trap Bar Romanian Deadlift = Hamstrings
    Good Morning = Hamstrings
    Barbell Seated Calf Raise = Soleus
    =================================================
    Tuesday and Saturday

    Lying Leg Raise Hip Thrust = Rectus Abdominis (Lower)
    Trap Bar Deadlift With Shrug = Erector Spinae/Trapezius
    Trap Bar Squat = Quadriceps
    Barbell Seated Reverse Calf Raise = Anterior Tibialis
    Trap Bar Row = Back (General) = as recommended by Mr. John Meadows
    Dumbbell Bent Over Row = Back (General)
    Dumbbell Hammer Curl = Brachioradialis
    EZ Bar Reverse Curl = Brachioradialis
    Dumbbell Concentration Curl = Brachialis
    EZ Bar Curl = Biceps Brachii
    =================================================
    Abs - 8 sets per week
    Chest - 16 sets per week
    Shoulders - 12 sets per week
    Triceps - 10 sets per week
    Legs - 20 sets per week
    Calves - 8 sets per week
    Back - 16 sets per week
    Traps - 6 sets per week
    Biceps - 8 sets per week
    Forearms - 8 sets per week
    =================================================
    Currently getting ready to finish Week 3 10RM...
    Last edited by Skullcrusher; 06-19-2020 at 05:47 AM.

  2. #2
    Elite brock8282's Avatar
    Join Date
    Feb 2020
    Posts
    656
    Thanks
    219
    Thanked 1,198 Times in 441 Posts
    what does rm mean

  3. #3
    Elite Gibsonator's Avatar
    Join Date
    Apr 2017
    Location
    Cali
    Posts
    6,567
    Thanks
    7,513
    Thanked 7,373 Times in 3,690 Posts
    Originally Posted by brock8282 View Post
    what does rm mean
    pretty sure "rep max"
    Better looking than Trump

  4. The Following User Says Thank You to Gibsonator For This Useful Post:

    Skullcrusher (06-19-2020)

  5. #4
    Elite Gibsonator's Avatar
    Join Date
    Apr 2017
    Location
    Cali
    Posts
    6,567
    Thanks
    7,513
    Thanked 7,373 Times in 3,690 Posts
    Originally Posted by brock8282 View Post
    what does rm mean
    pretty sure "rep max"
    either that or red meatball
    Better looking than Trump

  6. The Following User Says Thank You to Gibsonator For This Useful Post:

    Skullcrusher (06-19-2020)

  7. #5
    Elite Gabriel's Avatar
    Join Date
    Apr 2019
    Location
    blueridge
    Posts
    981
    Thanks
    248
    Thanked 802 Times in 409 Posts
    I do nearly the opposite.. start with higher reps less weight and decrease reps as I add weight..10sets of 10 is my staple now..but whatever works for you Brother..

  8. The Following User Says Thank You to Gabriel For This Useful Post:

    Skullcrusher (06-19-2020)

  9. #6
    Senior Member Skullcrusher's Avatar
    Join Date
    Apr 2020
    Location
    NWI
    Posts
    480
    Thanks
    452
    Thanked 353 Times in 219 Posts
    Originally Posted by brock8282 View Post
    what does rm mean
    Rep max - trying Trap Bar Romanian so I feel more comfortable attempting 75% of my regular deadlift.

    Using this:

    strength-endurance.jpg
    Last edited by Skullcrusher; 06-19-2020 at 11:35 AM.

  10. #7
    Senior Member Skullcrusher's Avatar
    Join Date
    Apr 2020
    Location
    NWI
    Posts
    480
    Thanks
    452
    Thanked 353 Times in 219 Posts
    Originally Posted by Gabriel View Post
    I do nearly the opposite.. start with higher reps less weight and decrease reps as I add weight..10sets of 10 is my staple now..but whatever works for you Brother..
    Thank you. I know it is better in general to ramp up the weight but I am still a beginner and when I tried doing that I had too many failed reps/sets. Ramping down allows me to lift heavy and keep going. But I do want to change to ramping up as soon as I can. Right now I would need to lower weight in order to achieve that and that is a cardinal sin.

  11. The Following User Says Thank You to Skullcrusher For This Useful Post:

    ComeBacKid85 (07-06-2020)

  12. #8
    Elite Gabriel's Avatar
    Join Date
    Apr 2019
    Location
    blueridge
    Posts
    981
    Thanks
    248
    Thanked 802 Times in 409 Posts
    For chest nothing beats 10sets of 10..pick a weight you can easily do 7sets of 10..then just push out the last 3 sets..in 2 or 3 wks you will be happy with the strength and gains..

  13. The Following 3 Users Say Thank You to Gabriel For This Useful Post:

    CohibaRobusto (06-19-2020),ComeBacKid85 (06-20-2020),Skullcrusher (06-19-2020)

  14. #9
    Senior Member Skullcrusher's Avatar
    Join Date
    Apr 2020
    Location
    NWI
    Posts
    480
    Thanks
    452
    Thanked 353 Times in 219 Posts
    Originally Posted by Gabriel View Post
    For chest nothing beats 10sets of 10..pick a weight you can easily do 7sets of 10..then just push out the last 3 sets..in 2 or 3 wks you will be happy with the strength and gains..
    I have done 7 sets of 7 at my 7RM before and my chest felt great afterwards. Might try that 10 sets of 10 some day soon. Right now I am trying to throw as much variety at my muscles as I can to see how they respond.

  15. The Following User Says Thank You to Skullcrusher For This Useful Post:

    CohibaRobusto (06-19-2020)

  16. #10
    Elite DEADlifter's Avatar
    Join Date
    Oct 2019
    Posts
    1,408
    Thanks
    2,821
    Thanked 1,543 Times in 802 Posts
    Glad to see you started a journal. Mine really helps me to keep myself focused and accountable.

  17. The Following 2 Users Say Thank You to DEADlifter For This Useful Post:

    Skullcrusher (06-19-2020),white ape (07-06-2020)

  18. #11
    Senior Member Skullcrusher's Avatar
    Join Date
    Apr 2020
    Location
    NWI
    Posts
    480
    Thanks
    452
    Thanked 353 Times in 219 Posts
    Originally Posted by DEADlifter View Post
    Glad to see you started a journal. Mine really helps me to keep myself focused and accountable.
    This is my first time. Unsure about format or does everybody just do whatever?

    I could list my supplements if anyone feels like reading the scroll that would surely follow.

    Diet would not be an issue I guess.

  19. #12
    Elite Metalhead1's Avatar
    Join Date
    Feb 2014
    Posts
    2,102
    Thanks
    3,293
    Thanked 2,301 Times in 1,247 Posts
    Originally Posted by Skullcrusher View Post
    This is my first time. Unsure about format or does everybody just do whatever?

    I could list my supplements if anyone feels like reading the scroll that would surely follow.

    Diet would not be an issue I guess.
    I think it would be more beneficial for you to post your diet rather than supps. Many here can, and will help you with your diet to get you on track to your goals.

  20. #13
    Senior Member Skullcrusher's Avatar
    Join Date
    Apr 2020
    Location
    NWI
    Posts
    480
    Thanks
    452
    Thanked 353 Times in 219 Posts
    Friday 06-19-20

    Wake Up:

    Meijer True Goodness Organic Steel Cut Oats - 0.5 cups
    Meijer True Goodness Organic Frozen Blueberries - 1 Tbsp
    Meijer True Goodness Organic Frozen Blackberries - 1 Tbsp
    Anthony's Organic Ceylon Cinnamon - 1 tsp
    Fresh Roasted Coffee LLC Organic Colombian Sierra Nevada Coffee - 2 cups
    Now Sports Men's Active Multivitamin - 3
    Meijer Plant-Based Digestive Enzymes - 1 (temporary to relieve gas/bloat due to protein powder)
    Meijer 35 Billion Probiotic - 1 (temporary to relieve gas/bloat due to protein powder)
    Sports Research Vitamin K2 - 1
    Viva Naturals Omega 3 Fish Oil - 1

    Pre-Workout:

    Now Sports Creatine Monohydrate - 1.5 tsp
    Now L-Arganine - 1
    Muscle Feast L-Citrulline - 1 scoop
    Now Sports Beta-Alanine - 0.5 tsp

    Workout:

    Weighted Crunch = 2 x 10
    Bench Press = 2 x 10
    Incline Bench Press = 2 x 10
    Dumbbell Bench Press = 2 x 10
    Dumbbell Incline Bench Press = 2 x 10
    Dumbbell Shoulder Press = 2 x 10

    Intra-Workout:

    Now Sports Creatine Monohydrate - 1.5 tsp
    Now Sports L-Glutamine - 2.0 tsp
    Now Glucosamine - 1
    Youtheory Collagen - 1
    Muscle Feast L-Glycine - 1 scoop

    Workout:

    Dumbbell 45 Degree Incline Row = 2 x 10
    Barbell Close Grip Bench Press = 2 x 10
    Hammer Bar Standing Triceps Extension = 3 x 10
    Trap Bar Romanian Deadlift = 3 x 10
    Leg Curl = 2 x 10
    Barbell Seated Calf Raise = 2 x 10

    Post Workout

    Meijer True Goodness Organic Whole Vitamin D Milk - 1 cup
    Meijer True Goodness Organic Cage Free Brown Egg - 1 raw
    Sliced and Frozen Organic Banana - 1 (food processor)
    Now Sports Non-GMO Chocolate Whey Protein Isolate - 1 scoop (almost gone - NOT recommended!)
    Muscle Feast EAAs - 1 scoop
    Muscle Feast Leucine - 1 scoop
    Dave's Killer Non-GMO Blueberry Bagel - 1 (butter)

  21. The Following User Says Thank You to Skullcrusher For This Useful Post:

    CohibaRobusto (06-20-2020)

  22. #14
    Moderator-San Jin's Avatar
    Join Date
    Jan 2017
    Location
    Far East
    Posts
    10,645
    Thanks
    13,149
    Thanked 16,216 Times in 6,648 Posts
    Small point: cooked eggs provide more digestible protein than raw eggs.


    You are not entitled to your opinion.
    You are entitled to your informed opinion.
    No one is entitled to be ignorant.



  23. The Following 4 Users Say Thank You to Jin For This Useful Post:

    BigSwolePump (06-19-2020),CohibaRobusto (06-19-2020),ComeBacKid85 (06-20-2020),Skullcrusher (06-19-2020)

  24. #15
    Elite BigSwolePump's Avatar
    Join Date
    Apr 2017
    Location
    The Principals Office
    Posts
    3,324
    Thanks
    3,636
    Thanked 3,456 Times in 1,714 Posts
    I like the effort here but I can't imagine being able to keep up a log with this much informational breakdown. It is very rare to have this complete of a log kept up for an extended period of time and by rare, I have never seen it happen.

    I would suggest logging the basics like calories for diet and exercises with sets and reps. Maybe some pics and videos from time to time. Keep it simple.

    Its your log but just wanted to throw out suggestions to help to maintain this log for the long haul.

    Good Luck
    The beta always brags after the ALPHA steps way.
    Everyone has a plan until they get punched in the mouth.

  25. The Following 3 Users Say Thank You to BigSwolePump For This Useful Post:

    ComeBacKid85 (06-20-2020),Jin (06-19-2020),Skullcrusher (06-19-2020)

  26. #16
    Senior Member Skullcrusher's Avatar
    Join Date
    Apr 2020
    Location
    NWI
    Posts
    480
    Thanks
    452
    Thanked 353 Times in 219 Posts
    Test Boosters:

    NatureBell DHEA - 1 (...for us old farts who can barely get by without our walker and our cheese whiz)
    Tribe Organics KSM-66 Ashwagandha - 2
    Now Sports ZMA - 1

    Lunch:

    La Banderita 100% Whole Wheat 8" Flour Tortillas - 6
    Ground Beef with Taco Seasoning - 1 cup
    Meijers Shredded Sharp Cheddar Cheese - 1 cup
    Earthbound Farm Organic Spinach Leaves - 1 cup
    Valentina Salsa Picante Hot Sauce - 2 Tbsp

  27. #17
    Senior Member Skullcrusher's Avatar
    Join Date
    Apr 2020
    Location
    NWI
    Posts
    480
    Thanks
    452
    Thanked 353 Times in 219 Posts
    Originally Posted by BigSwolePump View Post
    I like the effort here but I can't imagine being able to keep up a log with this much informational breakdown. It is very rare to have this complete of a log kept up for an extended period of time and by rare, I have never seen it happen.

    I would suggest logging the basics like calories for diet and exercises with sets and reps. Maybe some pics and videos from time to time. Keep it simple.

    Its your log but just wanted to throw out suggestions to help to maintain this log for the long haul.

    Good Luck
    Thank you, I appreciate the advice.

    Not much of a problem. I keep separate excel spreadsheets for my workout and supplements. Just organized I guess.

    As far as pics and videos, they might be rare because I do not own a smartphone.

    I use a computer I built for pretty much everything.

    Don't really track calories or protein. I just try to learn all I can and try to use what I learn.

  28. #18
    Senior Member Skullcrusher's Avatar
    Join Date
    Apr 2020
    Location
    NWI
    Posts
    480
    Thanks
    452
    Thanked 353 Times in 219 Posts
    Originally Posted by Jin View Post
    Small point: cooked eggs provide more digestible protein than raw eggs.
    Well you know the Italian Stallion Rocky Balboa highly recommends raw eggs.

    Adrian was a little grossed out, but Cuff and Link didn't seem to mind too much.

    Seriously though, thank you for the good info. Something I didn't even think to check.

  29. The Following User Says Thank You to Skullcrusher For This Useful Post:

    Jin (06-19-2020)

  30. #19
    Senior Member Skullcrusher's Avatar
    Join Date
    Apr 2020
    Location
    NWI
    Posts
    480
    Thanks
    452
    Thanked 353 Times in 219 Posts
    Midnight Snack:

    Chemyo MK-677 - 25mg

  31. #20
    Elite Gibsonator's Avatar
    Join Date
    Apr 2017
    Location
    Cali
    Posts
    6,567
    Thanks
    7,513
    Thanked 7,373 Times in 3,690 Posts
    Originally Posted by Skullcrusher View Post
    Midnight Snack:

    Chemyo MK-677 - 25mg
    you'd be better off with a fat bowl of cereal imo
    Better looking than Trump

  32. The Following User Says Thank You to Gibsonator For This Useful Post:

    DOOM (08-29-2020)

Page 1 of 11 123 ... LastLast

Similar Threads

  1. Build muscle and drop body fat at the same time with a high fat low carb diet?
    By krausehouse in forum Fat Burning and Weight Loss
    Replies: 10
    Last Post: 06-07-2020, 12:50 AM
  2. Replies: 6
    Last Post: 02-23-2015, 07:58 PM
  3. Big Z With a 500 lb Overhead Log Press
    By Assassin32 in forum General Chat & Conversation
    Replies: 15
    Last Post: 02-13-2015, 11:17 AM
  4. Spider Woman's Big Ass is a Big Deal
    By Luscious Lei in forum General Chat & Conversation
    Replies: 7
    Last Post: 09-08-2014, 04:58 PM
  5. little mans attempt to get big.. test e and npp log
    By jyoung8j in forum Members Online Journal
    Replies: 96
    Last Post: 04-23-2013, 11:32 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •