Skullcrusher's Big Fat Log

Skullcrusher

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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...
 
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Gabriel

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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..
 

Skullcrusher

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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.
 

Skullcrusher

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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.
 

Skullcrusher

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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.
 

Metalhead1

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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.
 

Skullcrusher

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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)
 

BigSwolePump

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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
 

Skullcrusher

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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
 

Skullcrusher

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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.
 

Skullcrusher

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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. :D

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