PrizeFighteR's first log..

[PrizeFighteR]

Hey guys. I'm fairly new here. Been lurking for a while and decided to start a log and start posting more. I've been working out for about 2 years on and off, but I'm more serious about more than ever right now. I am 6' and weighed 203 today (with shoes, shorts, shirt.) and plan on adding as much mass as possible. I plan on keeping this active and would love any comments/advice.

Current supplements - Dymatize whey, NOW dextrose, Primaforce CEE, CytoSport cytogainer (meal replacement). I also take BSN's no xplode and cellmass from time to time.

Here's my current routine:
Day1 - Back, abs
Day2 - Chest, biceps
Day3 - Rest
Day4 - Legs, calves
Day5 - Shoulders, Traps, Triceps
Day6 - Rest
Repeat

Here was my back session from today and some pics I took an hour ago or so:

Pullups - BWx8,8,7
Deadlifts from floor - 135x12, 185x10, 225x8, 315x1, 325x0 (couldn't lock out), 225x10
DB Rows (one arm, rest it on db rack) - 65x10, 80x10, 105x8...back felt amazing
Close Grip Pulldowns - 100x15, 120x12, 160x9 couldn't get 10th one
DB Pullovers - 30x12, 40x12, 50x12
Side bends on hyperextension - 2x10 each side
Decline bench sit ups - 2x30
Rope Crunches 72.5x20, 87.5x20

Thanks guys!

 

[philosopher]

Good to hear you decided to start a log. The back/abs session looked great. Keep us posted

 

[Hypocrisy86]

Welcome to the logs bro. hope you keep us posted on the progression
your routine is awesome.

 

[Flex]

Glad to see you start a log prize, this is PHoeNiX.

 

[Rocky]

Good to see a new log. Session looked pretty strong and looking pretty thick in the photo's too!
Good luck with sticking at the log.

 

[Lionheart]

Back session looked good!welcome to the logs

 

[PrizeFighteR]

Today's chest and bi:

Chest press machine - 55x12, 70x12 (warm up)
Db press - 60x10, 70x10, 80x7 (last time could only get 6)
Incline db press - 50x10, 60x10, 40x12 (drop set)
Incline push ups - 15
Cable flys (standing) - 20x10, 22.5x10, 25x10
Chest press machine - 175x12, 190x12, 235x6 (had a small range of motion, trying to maximize pump)
----
BB curls - 65x12, 75x10, 85x10
Preacher curl machine - 3x15 80lbs

My back was so tight today it felt awesome. Chest is probably my weakest area. Tommorrow I rest and then I'll get those legs Friday!

philosopher - thanks man, I'm definitely going to.
Hypocrisy86 - thanks. I got the routine from Dorian (I think it was blood and guts?).
Flex - yeah after reading some of your posts I figured it was you. Last time I saw you post on gb you were getting ready for a show right? If so how's that coming?
Rocky - Thanks bro. Your log is inspiring!
Lionheart - Thank you. Back = my favorite bodypart.

 

[Rocky]

I feel you with chest being a weak area. Still you got an extra rep this session which is always an improvement!

 

[PrizeFighteR]

Thanks Rocky! I've put on 100 lbs to my 1RM since starting lifting (now it's 220). It's kind of embarassing with all those little plates sometimes.

Today:

Leg extension - 70x12, 85x12 (warm ups)
Squats - 135x10, 185x10, 225x8, 135x12 drop set (oww)
Barbell hack squats - 65x10, 95x10, 135x10
Leg extension - 70x10 (single leg), 85x10 (single leg), 190x10, 100x15 (drop set)
Single legged DL's - 135x10, 185x10, 135x12 (drop set), 95x15
Lying leg curls - 65x10 (single), 65x10 (single), 140x10
Standing Smith Machine calf raises - 2 platesx6, 4 platesx6
Sitting Smith Machine calf raises - 2 platesx15, 2 platesx15
Heel stands (not sure of name??) - 1x30

Legs felt good. I can't stand squating but we got to do them.

 

[Lionheart]

Thats a HC leg workout!Strong squats there

 

[philosopher]

Gotto love a great squat session. If you wanna build some serious wheels than learn to love it. Looks like a heavy leg session m8. I'm sure you'll be sore after this one.

 

[PrizeFighteR]

Lionheart: thanks. can't stand doing them. I always feel like I'm going to get crushed for some reason.
philosopher: lol, that night at work I bent down to pick up a box and my legs felt freakin terrible. soreness is gone now though.

Today (shoulders!!):

DB side laterals - 25x12, 35x12, 40x11
EZ Curl bar superset - Front Military press 50x10, Upright rows 50x10, Behind neck MP 50x10
EZ Curl bar superset - Behind neck MP 60x10, Upright Rows 60x10, Front MP 60x10 (really fought it)
EZ Curl bar superset - Upright rows 40x10, Behind neck MP 40x10, Front MP 40x10
Reverse bentover DB flies - 20x15, 25x12, 30x10
Cable laterals (single hand, handle behind back) - 12.5x15, 15x12, 20x10 (never attempted)
Reverse Pec Deck (seat high up) - 85x12, 100x12, 130x12
----
Dips - bw (202) + 25x8, bw + 25x7
DB kickbacks (single hand) - 10x12, 15x12
BB Deadlifts from ground - 135x10 (not planned showing friend proper form)
Rope push downs - 42.5x12, 57.5x12
----
BB Shrugs (leaning foward more than usual) - 135x10, 135x10, 225x3 (grip = gone, me = gone)

Good day for me. Always do too much for my shoulders, but I love it. This concludes my first routine in the log. Can't wait for back day on Mondayance:

 

[Lionheart]

Brutal shoulder workout there m8.Yep those squats are toughest one to do,but probably the best freeweight movement out there!

 

[onebigeric]

You look to have a solid base established for sure; keep those classic compounds coming

 

[PrizeFighteR]

Lionheart - Shoulders are fun . Squats...learning to love them! Thanks for the support bro!
onebigeric - Thanks for stopping by. I'm definitely keeping them

Today:

Wide grip pulldowns - 85x15, 85x15, 85x15
BB rows - 95x12, 145x10, 195x1 (not happening), 145x8, 185x6 (failed)
Iso-lateral rowing machine. Hammer strength (top grip) - 112x20 (seat all the way up), 202x10 (seat all up), 112x20 (seat all the way down), 202x8 (seat down)
Deadlifts - 135x10, 225x10, 275x5 (decided to do them later in the workout today, could feel it)
Seated low pulley row - 120x10, 140x10, 180x7, 100x12 (drop set)
Rack deadlifts - 225x10, 275x6 (first time I have ever done these)
Medium grip behind neck pulldowns - 100x10, 100x10

notes: great pump. if you guys are wondering why my iso-lateral machine numbers are funky, here's a link to the equipment - http://us.commercial.lifefitness.com/content.cfm/iso-lateralrowing)
quetions: Are my BB row totals low (rarely do them, feel weak compared to my DB rows)? How do you guys incorporate deadlifts and rack deadlifts into your workouts?

 

[Hypocrisy86]

great workouts man, each of those sessions are top notch
not too many sets, im glad to see the progression man!

 

[Lionheart]

Great back workout there m8.I would start with deadlifts and finish off with racks..

 

[Rocky]

Some great sessions in here.

Strong legs to get through all those exercises.

Shoulder supersets looked brutal!

Deads are supreme especially not having done racks before.
Personally I'd do deads earlier in the session whilst you're feeling fresh!

 

[PrizeFighteR]

Hypocrisy86 - Thanks man! Can't ever progress fast enough though
Lionheart - Ok cool. They're usually my second exercise. Next week first for sure.
Rocky - Thanks for the support man! Is it ok to do deads every week?


Today (working out between lunch break = not cool):

Chest Press machine - 25x15
Bench Press - 95x15, 135x12, 185x5, 185x5, 185x4 (so damn close)
Super Wide Grip Bench press - 135x10, 155x10 (hard)
Cable crossovers (lb = each side) - 20x12, 25x10, 30x10
Chest Machine Press (widest ROM possible) - 160x11, 205x3 , 130x6 (drop set)
Decline DB Press - 60x8, 60x10, 70x5
DB Curls Alternating Standing - 30x10, 40x8
Bicep Superset 1: Preacher curl machine 95x12, Hercules Curls (cable curls?) 15x12
Bicep Superset 2: Preacher curl machine 95x12, Hercules Curls (cable curls?) 20x12

notes: Bench has always been terrible. Biceps were peaked and looking awesome

 

[Lionheart]

Looks to be brutal chest session there ,buddy!
About those deads..it all depends how you recover.I think it would be better do racks every other week..but see how it goes