Iron Sanctuary

Journals => Journals => Topic started by: Huntforfun on September 16, 2015, 01:53:04 PM

Title: My Journey to that Physique Trophy
Post by: Huntforfun on September 16, 2015, 01:53:04 PM
Introduction:

Welcome to my official thread on my progression to my ultimate physique, hoping it gets me placed well and receiving a trophy in my first ever event/step on stage.
Full natural, no test, no juice, just some Whey, BCAA's , and kick ass pre workout.
Iv'e come a long way from a fat lineman to a skinny anorexic ant to finally adding good muscle mass and maintaining a lower BF%.
I am currently in the midst of my clean bulk and would like to share my progress with you!



Current weight: 154 lbs as of 9/16. GOAL is to hit around 165 lbs while still keeping my 6 pack.
Another HUGE goal is improving my "V" on my back, have been making good progress, but still need work! Be prepared for alot of rows and lat pulldowns :P
Hitting chest and triceps today, will return with my reps and weight acquired, hope to impress some of yall. :)
Thinking starting this journal will make me even more excited about this Quest as well as keep me more active on IS. Cheers



Title: Re: My Journey to that Physique Trophy
Post by: sakustoms on September 16, 2015, 02:43:35 PM
Welcome to the journal section. You'll definitely get some good insight in here and even some criticisms ( constuctive or otherwise ). Learn what you can, when you can. Most of all just keep pressing on and increasing weights or reps as you can.

Best of luck.
Title: Re: My Journey to that Physique Trophy
Post by: Bando on September 16, 2015, 04:17:45 PM
Good luck, pullups and 1 arm Yates rows are great for getting the V
Title: Re: My Journey to that Physique Trophy
Post by: BLK00TJ on September 16, 2015, 04:18:20 PM
Good luck!

Pullups.  Do them.  Do a LOT of them.
Title: Re: My Journey to that Physique Trophy
Post by: Huntforfun on September 16, 2015, 10:12:05 PM
9/16/2015

weight: 154

Chest and Triceps:

Incline dumbell press 3sx10r , 65 lb Dumbells
Isolateral chest press 3s x 10r, 2 plates on each side
Cable flies 4 sets 10 reps
Bench press burnout, 1s x 20 reps, 135lbs
Tricep Dips, 4s, 12 reps
45 mins cardio stairmaster slow
finished with 100 pushups
Title: Re: My Journey to that Physique Trophy
Post by: Huntforfun on September 17, 2015, 10:54:42 PM
9/17/15


5 min stair master warmup
Shoulders:

Warmup: Olympic bar shrugs
135lb 3x10

Olympic bar shrugs
205lb 3x10

ISO lateral shoulder press
145 lbs 1x10
205 lbs 2x10
225 lbs 1x10 (10th rep had assistance halfway, I'll get it full next time!)

Shoulder dumbbell press
40lb dumbells 3x10
50lb dumbells 1x8
( new to this excersize, aim to increase significantly when I tighten down my dorm)

Arm raises (lateral raises? Not sure proper name but I flap my arms like a bird with dumbells)
20lb dumbells 3x10
25lb dumbells 1x8

Finished with 30 mins stairmaster; hoping to improve my shoulder size in the next month or two; as well as solidify a good workout rotation
Title: Re: My Journey to that Physique Trophy
Post by: Huntforfun on September 19, 2015, 12:54:42 PM
Yesterday, 9/18, was just Abs Cardio, will come back tonight and post todays workout... back and biceps  ;D
Title: Re: My Journey to that Physique Trophy
Post by: Bando on September 23, 2015, 04:38:38 PM
will come back tonight and post todays workout... back and biceps  ;D

 :whistle:
Title: Re: My Journey to that Physique Trophy
Post by: Huntforfun on September 23, 2015, 05:17:05 PM
Yes sir mr bando I have been logging just not posting!

9/19 back biceps

- standing barbell curls
60 lb 3x10
70lb 1x8

- dumbbell curls
20lb 1x10
25lb 2x10
30lb 1x8

- Seated mid row

100 1x10
115 2x10
130 1x10

-lat pulldown

(Used cables this time instead of machine, one cable each hand)

75lb each hand 4x10

Pull-ups

10 x 6

Row machine

120 1x10
130 2x10
150 1x10 < new record

Finished burning our reverse grip curls on 50 lb ez bar


This was a pretty intense back bi day for me, had 2 more excersize circuits I usually save to alternate between; decided to carb up n go ham this day haha
Title: Re: My Journey to that Physique Trophy
Post by: Huntforfun on September 23, 2015, 05:24:28 PM
9/20 chest triceps

Incline dumbell press

65lb 1x10
70lb 2x10 < new record baby
55lb burnout

Chest press machine

100lb 2x10
120lb 2x10

Iso lateral chest press
135 1x20
165 1x10
225lb 3x10 (2 plates each side, not sure if exactly 225 or not on that machine) very proud of this as well as this is a recent feat acquired the last week.

Tricep dips 6x12

Triceps cable pulldowns
75 lb 2x8

90 lb 3x10

Cable flies

Pyramid method up to 150lbs and back down
Cable flies always kick my ass this way and feels so good after


Finished with 30 min stairmaster as always

Title: Re: My Journey to that Physique Trophy
Post by: piperdown on September 23, 2015, 05:59:10 PM
ahem...where exactly is leg day?
Title: Re: My Journey to that Physique Trophy
Post by: Huntforfun on September 23, 2015, 09:22:44 PM
ahem...where exactly is leg day?

Saturday night... guilty as charged i skipped it but thats why yall are here! to make me feel like shit and hit it xD


real talk I just wasnt feeling it and skipped... not good I know but il report saturday the squat and deadlift destruction :)

.... but physique they dont look at your leg- I mean uhhhhh

see you saturday with my workout xD
Title: Re: My Journey to that Physique Trophy
Post by: Bando on September 23, 2015, 09:29:28 PM

Saturday night... guilty as charged i skipped it

what did you do instead?

You know the more muscle you have the better your body burns fat? You know where your biggest muscles are right? (Hint: below the waist)
Title: Re: My Journey to that Physique Trophy
Post by: Huntforfun on September 23, 2015, 09:33:04 PM
To finish the Gap....

9/21


Shoulders


Olympic bar shrugs

135 1x10
155 2x10
205lb 3x10

ISO lateral shoulder press
145 lbs 1x10
205 lbs 1x10

225 lbs 3x10
235 lbs 1x10 < RECORD AGAIN (I went up 5-10lbs on alot of excersizes this week)

Shoulder dumbbell press
35 lb 1 x 10
45 lb 2 x 10
50 lb 1 x 10

Arm raises (Forward instead of side to side this week)
20lb dumbells 3x10
25lb dumbbells 2x10




9/22

Hit an "ARM" workout, which was biceps and triceps

Usually Im not fond of these and like to hit back with biceps and chest with triceps but im always open to try new things, and it wasnt bad

- tricep cable pushdowns
75 lb 1 x 10
85 lb 1 x 10
90 lb 3x10
95 1 x 8
105 2 x 5

- preacher curls

50lb bar 1 x 10

60lb bar 4 x 8

70 lb 1 x 5

Tricep dips

7 x 12 < set 6 and 7 felt GOOOOOOD

finished with bicep dumbell curls

20lb 1x10
25lb 3x10
30lb 2x8


Burned out with 40 lb bar reverse grip curl for some forearm-bicep action before hitting stairmaster 30 mins



9/23

Cardio + abdominals baby nothing too fun

Title: Re: My Journey to that Physique Trophy
Post by: Huntforfun on September 23, 2015, 09:35:34 PM

Saturday night... guilty as charged i skipped it

what did you do instead?

You know the more muscle you have the better your body burns fat? You know where your biggest muscles are right? (Hint: below the waist)

no shit?

genuinely speaking you really just piqued my interest in developing my legs....

I mean I do hit leg day but never as intense or as consistent as all my other days, I guess it was because I always thought fuck it on stage im wearing swim trunks they don't care...

but im very interested in that statement right there; also dead lifts are my favorite (more for the back part for me) but I am keen to show you guys some leg day results and hope to grow :)
Title: Re: My Journey to that Physique Trophy
Post by: Bando on September 23, 2015, 10:15:35 PM
I've always lifted with that in mind. I doubt it's Bro science, the more muscle you have, the more calories your body churns through hour by hour, just sitting and breathing. I didn't do legs my 1st year. I don't have chicken legs naturally and I was "jogging." My biggest regret about that 1st year was probably not skipping legs, but doing less curls.

You would probably be surprised to see physique guys' legs. They're likely pretty proportional, lean and muscular, just like the upper body.

I would be surprised if a lifter with goals did not train legs. I'm a little biased as I'm a fan of the heavy compounds, and squats and deads are the big boys.
Title: Re: My Journey to that Physique Trophy
Post by: BLK00TJ on September 23, 2015, 10:20:12 PM
Don't skip days, period. Push the training back a day and do legs the next session. 
Title: Re: My Journey to that Physique Trophy
Post by: Little Tim on September 23, 2015, 10:54:12 PM
Don't skip days, period. Push the training back a day and do legs the next session.

I'll second this.
Title: Re: My Journey to that Physique Trophy
Post by: piperdown on September 24, 2015, 07:11:32 AM
The biggest mistake I made when younger was not doing legs. Got lots of complements on my chest and arms but…….overall I think it limited me on my build.
Plus, between two sisters and two good friends growing up that were girls….yep, the women like a nice upper body but they used to rave about how nice a guys ass was. Sisters told me bluntly I was a "flat ass", not a complement.
Confirmed by overhearing conversations among women over the years, especially during football season or after movies that showed some dudes ass. The conversations about it would go on and on until I was ready to dunk my head in a bucket of water.

So, why not go for the whole package instead of just half……….
Title: Re: My Journey to that Physique Trophy
Post by: Huntforfun on September 24, 2015, 09:49:52 PM
9/24/15

Back/Bicep/Deadlifts

Cable Bicep Curls -
37.5lb 1x10
42lb 3x10

(they measure the weight on that thing weird)

Seated bicep ISO curl -

20 lb 3x10
25lb 1x10
30lb 1x6

ISO lateral Row-
135 1x10
225 2x10 (did these pretty fast, jumped down weight to go slow and really shred the muscle)
185 3x10 super slow

Lat ROPE pulldowns-

85 1x10
105 3x10
85 2x10

Deadlifts (warming back up into these, inspired by many to start hitting legs good again and not laxxing off; gonna hit leg day hard this weekend and report back)

135 1x10
155 2x10
225 1x6


35 mins stairclimber

pullups 3x8

finished
Title: Re: My Journey to that Physique Trophy
Post by: Bando on September 24, 2015, 10:36:17 PM

Deadlifts (warming back up into these, inspired by many to start hitting legs good again and not laxxing off; gonna hit leg day hard this weekend and report back)

135 1x10
155 2x10
225 1x6


also probably the best trapbuilder in the gym...
Title: Re: My Journey to that Physique Trophy
Post by: Huntforfun on September 25, 2015, 12:08:30 AM

Deadlifts (warming back up into these, inspired by many to start hitting legs good again and not laxxing off; gonna hit leg day hard this weekend and report back)

135 1x10
155 2x10
225 1x6


also probably the best trapbuilder in the gym...

all the better baby >:D