Johnny D's Log

[johnnydoe]

Hey guys just wanted to start a log to keep up with my progress and get advice to help me reach my goals. I'm 28, 6'2", 212 lbs. Been working out on and off for years. Been getting serious about it for about the last year and a half. I'm trying to get bigger and stronger (great goals right?). I'm currently at the beginning of my 6th week on my first cycle. Test E 250mg/2x week, adex .5/eod. I'm going to log some of my training and progress so maybe some of you guys can help me out. Been trying to get my numbers up on bench and have been getting some help from one of the members on here. I haven't ever worried about my numbers on anything in the past because I worked out to look good and stay healthy. Since I've been hitting it a little harder I decided I want to turn it all the way up to beast mode.
My schedule at the moment:
Monday-chest and arms
Tuesday-shoulders and back
Wednesday-legs and abs
Thursday-chest and arms
Friday, Saturday and Sunday I dont have access to a gym but I do abs and bodyweight exercises. I'm working on getting something set up for those days because I hate not being able to go to the gym. I've gained roughly 10lbs since the beginning of my cycle six weeks ago. Arms and chest is noticably getting bigger fast. I just want to keep that muscle growth to the max.

 

[johnnydoe]

Mondays workout:
Flat benchpress- 225 5x5
Incline benchpress- 135 5x8
Fly machine- 130 5x7
Rope pushdown- 50 3x10, 40 2x10
Tri extension machine-140 4x10
Dumbbell curl- 40 3x10
Reverse curl- 25 3x8
Machine Curl single arm- 50 3x10
Also did wrist curls and rev wrist curls but didn't keep up with those

 

[Perrin Aybara]

Count me in.

 

[tweek]

Subbed

 

[johnnydoe]

Last nights workout-
Shoulder Press machine-130 4x10
Lat machine raise- 110 4x10
Lat pull down- 130 5x10
Seated cable row- 115 4x10
Rear delt machine fly- 115 4x10
Dumbbell shruggs 65lb bumbell 3x10
Barbell shruggs- 155 2x10
Deadlift- 225 4x5

 

[johnnydoe]

Today was leg day.
Barbell squats- 200 5x6
Barbell calf raises- 200 1x15, 250 4x12
Leg press- 347 3x10, 397 1x7, 437 2x6
(on the leg press machine it says that the sled weighs 167, so I added the weight I put on it to that. Is that correct?)
Leg extension machine-100 5x10
Lying leg curl machine- 50 4x10 each leg.

I didnt get as much done as I was wanting cause this chick that goes to my gym always comes and talkes to me every time she goes and I'm there.

Any input from you guys would be appreciated. Should I be doing anything different or adding anything? Trying to get my overall strength up.

Looking forward to tomorrow's chest and arm day. Using @Perrin Aybara routine he helped me with to try to get my bench #s up.

 

[johnnydoe]

Today-
Flat bench- 235 2x3, 245 6x3, still doing work on my form.
The rest of my workout was almost exactly like mondays so I'm not going to type it all out. Feeling good about my six sets of 245.

 

[johnnydoe]

Anyone know anything I can do for my traps besides shruggs? I like my traps, I think they make me look a lot stronger. I do a lot of shruggs but would like to throw in something else with it.

 

[johnnydoe]

Weighed in this morning. 213lbs 14.6% bf.

 

[Perrin Aybara]

Anyone know anything I can do for my traps besides shruggs? I like my traps, I think they make me look a lot stronger. I do a lot of shruggs but would like to throw in something else with it.

Add a couple hundred pounds to your deadlift. It works for Pete Rubish.

 

[johnnydoe]

Add a couple hundred pounds to your deadlift. It works for Pete Rubish.

Haha. I'm working on that but it might be a while

 

[johnnydoe]

Count me in.

I think next week I'm going to try 235 on my 5x5 day. I'm going to stick to 245 on my 6x3 day for one more week and then try to go up 5-10 lbs. Or do you think I should keep it lighter on my 5x5 day? I think I can handle that but didn't know if you thought I should keep it lighter or do all I can do on that day.

 

[Perrin Aybara]

I think you should keep some distance between the weights you use on those two days. Ten pounds isn't enough. Go for an AMRAP on your sixth set at 245 next time and see where you are.

 

[johnnydoe]

I think you should keep some distance between the weights you use on those two days. Ten pounds isn't enough. Go for an AMRAP on your sixth set at 245 next time and see where you are.

Ok thanks man. I got an extra rep on my sixth set yesterday but I didn't count it because it wasn't clean and the spotter touched the Bar. He didn't assist me any but I figured if my spotter touches the Bar thinking I might need some help I'm not going to count it. That's just how I think though. Maybe after next week I can go up on weight a little.

 

[Perrin Aybara]

Ok thanks man. I got an extra rep on my sixth set yesterday but I didn't count it because it wasn't clean and the spotter touched the Bar. He didn't assist me any but I figured if my spotter touches the Bar thinking I might need some help I'm not going to count it. That's just how I think though. Maybe after next week I can go up on weight a little.

You gotta explain to them don't ever touch the bar unless I give a clear signal. That pisses me off beyond belief. I got a random spot a couple months ago and this moron starts putting his hands on the bar on the first rep. That's why I don't use a spot very often. Dangerous I guess, but I know what I'm capable of and I've never once gotten in a bind in all these years.

 

[johnnydoe]

You gotta explain to them don't ever touch the bar unless I give a clear signal. That pisses me off beyond belief. I got a random spot a couple months ago and this moron starts putting his hands on the bar on the first rep. That's why I don't use a spot very often. Dangerous I guess, but I know what I'm capable of and I've never once gotten in a bind in all these years.

Yeah I only for someone to spot me on the last set. I hate getting someone to spot me unless it's one of my friends that knows what to do. There is so many people at my gym that doesn't know how what they are doing. I want them to just stand there and watch unless the bar starts going back down toward my chest. As long as it's not going down, don't touch it.

 

[johnnydoe]

You gotta explain to them don't ever touch the bar unless I give a clear signal. That pisses me off beyond belief. I got a random spot a couple months ago and this moron starts putting his hands on the bar on the first rep. That's why I don't use a spot very often. Dangerous I guess, but I know what I'm capable of and I've never once gotten in a bind in all these years.

 

[Perrin Aybara]

My little brother was at the gym last night and he gave me a proper spot. I went a little too heavy on my sets of five with 310 and the fifth rep of the second set took 6-7 seconds and he didn't even start to touch the bar.

 

[johnnydoe]

Great day at the gym.
Flat bench-225 5x5, 225 1x6
Incline-135 4x8 still working on my form on incline.
Pec fly machine-140 4x8
Rope push down- 50 5x10
Dumbbell curl- 40 2x10, 2x6
Triceps extension machine- 140 5x10
One arm machine curl- 50 4x10
Also did some forearm exercises. I'm pretty sure I'm leaving more out but oh well. Weights are getting lighter especially with my triceps. I noticed that a lot today. Next week I'll go up on weight on all tri workouts.

 

[johnnydoe]

Today is shoulder and back day. I'm thinking about dropping some of the machines I use on shoulders and using free weights more. Also thinking about adding a lot more weight to my shruggs and doing lower reps. Trying to get my traps to grow more. They're looking good when I wear a tank and my girl likes them. Any advice or suggestions? I think I'm Going to start only using machines and stuff when it's the only thing that can give me the isolation I'm looking for.