Summer is Coming!!! Time to GET JACKED!!!

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Summer is Coming!!! Time to GET JACKED!!!
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Summer is Coming!!! Time to GET JACKED!!! - Mar. 27 2008 20:38:55

ViNCe420

Posts: 62
Joined: Aug. 12 2004
From: USA
Status: offline

Hi everyone.. I've been coming to this site for years just reading and soaking up knowledge.. I wanted to start this journal to keep motivated and maybe get some advice..

Let me tell you a little bit about myself.. I'm 22 years old and have been working out off and on since I was 15.. I'm 6'1 and weigh 160lbs.. Yup I'm from the USA so you'll hear me say lbs instead of kg lol..

The most I've ever weighed is 165lbs.. yes very small for my height.. Feb 2007 I broke my arm by arm wrestling and couldn't train for 6 months! I lost 15lbs during that time and was never motivated to start training again after I fully recovered..

Here we are in 2008 and I'm back at the gym! Went from 150lbs to 160lbs in the matter of ONE MONTH! Thank You BSN True Mass! lol

Week 1 - 150lbs

Week 4 - 160lbs

2 Months - 161lbs

As you can see I suffer from severe acne.. Thats good though right? Means I've still got the hormones flowing! lol

Anyways, my goal is to reach 185lbs by July.. Aim high right?

Summer is Coming!!! Time to GET JACKED!!!

I will update this post to add pictures when available...

< Message edited by ViNCe420 -- Apr. 12 2008 16:47:52 >

_____________________________

Checkout my journal:
<a href="http://www.muscletalk.co.uk/m_2586338/tm.htm"> Summer is Coming!!! Time to GET JACKED!!!</a>

Post #: 1

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RE: Summer is Coming!!! Time to GET JACKED!!! - Mar. 27 2008 20:48:23

Riocat

Posts: 1543
Joined: Jan. 14 2008
From: Northwest
Status: offline

Hey mate

Whats your diet and routine look like?

Ohh, good luck with the journal as well

_____________________________

My Journal

(in reply to ViNCe420)

Post #: 2

RE: Summer is Coming!!! Time to GET JACKED!!! - Mar. 27 2008 21:09:51

ViNCe420

Posts: 62
Joined: Aug. 12 2004
From: USA
Status: offline

My Routine:

Tuesday - Chest/Triceps
barbell bench press
close grip bench press
incline dumbbell press
modular tricep extension
decline barbell press
triceps rope push down
machine flys

Wednesday - Biceps/Back
standing dumbbell curls
bent over dumbbell rows
hammer curls
machine high row
ez bar reverse grip barbell curls
lat pulldowns
hyperextensions

Thursday - Legs
leg press
stand up calf raises
leg extensions
sit down calf raises
hip adduction

Friday - Shoulders/Abs
dumbbell deltoid lateral raises
machine shoulder press
standing low cable deltoid raises
shrugs

abdominal crunch machine
parallel bar abdominal knee raises
torso rotation

I will update this post when my routine changes...

< Message edited by ViNCe420 -- Apr. 23 2008 10:13:09 >

(in reply to ViNCe420)

Post #: 3

RE: Summer is Coming!!! Time to GET JACKED!!! - Mar. 27 2008 21:11:16

ViNCe420

Posts: 62
Joined: Aug. 12 2004
From: USA
Status: offline

quote:

ORIGINAL: Riocat

Hey mate

Whats your diet and routine look like?

I just posted my routine above.. If off to work now so later I'll post my diet

(in reply to Riocat)

Post #: 4

RE: Summer is Coming!!! Time to GET JACKED!!! - Mar. 28 2008 6:00:06

ViNCe420

Posts: 62
Joined: Aug. 12 2004
From: USA
Status: offline

My Diet:

3:00pm
1 bagel w/cream cheese
6 egg whites 2 yolks
glass of O.J.

3:30pm
1 serving BSN True Mass = 50g protein

6:00pm
chicken or fish
potato
some type of vegetable

6:30pm
1 serving BSN True Mass = 50g protein

9:45pm
can of tuna w/mayo = 32g protein
2 slices of whole wheat bread

12:30am
usually roast beef, ham or turkey
4 slices of whole wheat bread

3:30am
1-2 scoops of BSN NO-Xplode

3:45-4:45
workout

5:00am
oatmeal with raisins
1 serving BSN True Mass = 50g protein

I will update this post when my diet changes...

< Message edited by ViNCe420 -- Apr. 1 2008 10:20:42 >

(in reply to ViNCe420)

Post #: 5

RE: Summer is Coming!!! Time to GET JACKED!!! - Apr. 1 2008 10:15:13

ViNCe420

Posts: 62
Joined: Aug. 12 2004
From: USA
Status: offline

today I did chest and triceps

dumbbell press
40lb x 10 reps
50lb x 8 reps
55lb x 8 reps

close grip bench press
105lb x 10 reps
125lb x 8 reps
135lb x 7 reps

incline dumbbell press
35lb x 10 reps
40lb x 8 reps
45lb x 6 reps

skull crushes
40lb x 10 reps
45lb x 10 reps
50lb x 10 reps

decline barbell press
115lb x 10 reps
145lb x 8 reps
155lb x 6 reps

triceps rope push down
70lb x 12 reps
80lb x 10 reps
90lb x 15 reps (to failure)

machine flys
100lb x 10 reps
110lb x 8 reps
125lb x 6 reps

(in reply to ViNCe420)

Post #: 6

RE: Summer is Coming!!! Time to GET JACKED!!! - Apr. 1 2008 11:28:28

Lumpy

Posts: 1250
Joined: Jan. 13 2008
From: Bristol
Status: offline

You look noticably bigger in the second pic mate

_____________________________

What would you like today sir?

Number two back and sides with a nobcut on top please mate.

Cutler coming up, sir.

(in reply to ViNCe420)

Post #: 7

RE: Summer is Coming!!! Time to GET JACKED!!! - Apr. 1 2008 12:46:14

samcim

Posts: 4379
Joined: May 1 2005
From: N Wales
Status: offline

Good luck mate

_____________________________

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

(in reply to ViNCe420)

Post #: 8

RE: Summer is Coming!!! Time to GET JACKED!!! - Apr. 1 2008 12:48:54

theiopener

Posts: 20548
Joined: Jan. 6 2007
Status: offline

quote:

Here we are in 2008 and I'm back at the gym! Went from 150lbs to 160lbs in the matter of ONE MONTH! Thank You BSN True Mass! lol

no thats not down the supp mate, sorry to burst your bubble

good progress nonetheless, keep it up

_____________________________

Journal
www.undergroundmuscle.co.uk

(in reply to ViNCe420)

Post #: 9

RE: Summer is Coming!!! Time to GET JACKED!!! - Apr. 1 2008 21:49:02

tbowman

Posts: 3225
Joined: Apr. 11 2002
From: North Carolina USA
Status: offline

quote:

My Routine:

Tuesday - Chest/Triceps
dumbbell press
close grip bench press
incline dumbbell press
skull crushes
decline barbell press
triceps rope push down
flys

Wednesday - Biceps/Back
standing dumbbell curls
bent over dumbbell rows
hammer curls
wide grip pulldowns
ez bar reverse grip barbell curls
hyperextensions

Thursday - Legs
squat
stand up calf raises
leg press
sit down calf raises
lying leg curls

Friday - Shoulders/Abs
dumbbell deltoid lateral raises
machine deltoid military presses
standing low cable deltoid raises
shrugs

abdominal crunch machine
parallel bar abdominal knee raises
machine oblique twist

I would just stick to 1 compound a 2 assist exercise daily for each part:
For example

Monday- Chest/tri/shoulders
A form of barbell bench press
Shoulder press, barbell or dumbell
skulls
cable presses
inc dumb presses

Wednesday - Legs
Squats
led extensions
ham curls
abs

Friday- BACK/BICEPS
deadlifts
a form of rows or chins
hypers or GMs
barbell curls
hammer curls

You could throw in more ab work if your looking to get beach ready I suppose..
If you train with intensity and do all the volume you listed you will burned out in a matter of months I fear.
just my .02c

tom

_____________________________

Strongman training with a little Powerlifting

My You Tube Vids..
http://www.youtube.com/profile_videos?user=ncpowerlifter

(in reply to theiopener)

Post #: 10

RE: Summer is Coming!!! Time to GET JACKED!!! - Apr. 1 2008 22:51:38

ViNCe420

Posts: 62
Joined: Aug. 12 2004
From: USA
Status: offline

Lumpy & samcim - thanks! that pumps me up!

theiopener - I believe True Mass did help with that 10lbs.. Before I started training again I only ate twice a day, 3 if I was lucky.. With True Mass it gave protein on top of the 3 meals I was eating per day, plus it increased my appetite even more so now I'm eating 4-5 times a day plus 3 shakes.. I don't know if I woulda gained that 10lbs without it, or gained it as fast

tbowman - i never thought of being burnt out in a few months.. Do you really thinking I'm doing too many exercises? Looking at the workouts you gave me, it doesn't seem enough?

(in reply to tbowman)

Post #: 11

RE: Summer is Coming!!! Time to GET JACKED!!! - Apr. 10 2008 10:52:37

ViNCe420

Posts: 62
Joined: Aug. 12 2004
From: USA
Status: offline

posted 2 month pics in my first post.. relaxed on the left and flexed on the right.. between month 1 and month 2 I only gained 1lb

, but I've been eating like crap.. fast food and sometimes only 3 meals a day instead of the usual 5.. I deserve not gaining anything.. IMO still cutting up a little, but looks like my stomach slimed down a little.. need to fill in!! I still do see an improvement from month 1 to 2.. not much though

.. this should defiantly motivate me to work harder this month!!!!!!

i have been sick for a week, so I haven't worked out! hot cold hot cold, sore all over, minor headach and sore throat.. no condition to be working out..

been feeling better so I worked out today.. Did a little bit of chest/shoulders/biceps just to make up for the week I missed

standing dumbbell curls
30lb x 10 reps
35lb x 8 reps
40lb x 7 reps

bent over dumbbell rows
55lb x 10 reps
65lb x 8 reps
70lb x 5 reps

dumbbell press
45lb x 10 reps
50lb x 8 reps
55lb x 8 reps

hammer curls
30lb x 10 reps
35lb x 8 reps
40lb x 5 reps

hyperextensions
25lb x 12 reps
25lb x 10 reps
25lb x 9 reps

machine flys
110lb x 10 reps
120lb x 8 reps
130lb x 6 reps

ez bar reverse grip barbell curls
40lb x 12 reps
50lb x 8 reps
60lb x 5 reps

shrugs
55lb x 18 reps
65lb x 15 reps
75lb x 10 reps

(in reply to ViNCe420)

Post #: 12

RE: Summer is Coming!!! Time to GET JACKED!!! - Apr. 15 2008 10:18:22

ViNCe420

Posts: 62
Joined: Aug. 12 2004
From: USA
Status: offline

chest and triceps today...

dumbbell press
45lb x 10 reps
55lb x 8 reps
60lb x 7 reps

close grip bench press
105lb x 10 reps
125lb x 8 reps
135lb x 8 reps

decline barbell press
135lb x 10 reps
145lb x 8 reps
155lb x 5 reps

incline machine extensions
50lb x 10 reps
60lb x 10 reps
70lb x 8 reps

incline dumbbell press
40lb x 10 reps
45lb x 8 reps
50lb x 3 reps

triceps rope push down
80lb x 10 reps
100lb x 10 reps
110lb x 8 reps

machine flys
120lb x 10 reps
130lb x 8 reps
140lb x 6 reps

< Message edited by ViNCe420 -- Apr. 15 2008 10:20:33 >

(in reply to ViNCe420)

Post #: 13

RE: Summer is Coming!!! Time to GET JACKED!!! - Apr. 16 2008 10:06:29

ViNCe420

Posts: 62
Joined: Aug. 12 2004
From: USA
Status: offline

biceps and back today...

standing dumbbell curls
35lb x 10 reps
40lb x 8 reps
45lb x 5 reps

bent over dumbbell rows
60lb x 10 reps
70lb x 6 reps
80lb x 3 reps

hammer curls
30lb x 10 reps
35lb x 8 reps
40lb x 6 reps

machine high row
50lb x 10 reps
60lb x 10 reps
70lb x 8 reps

ez bar reverse grip barbell curls
40lb x 15 reps
50lb x 10 reps
60lb x 8 reps

wide grip pulldowns
150lb x 10 reps
160lb x 10 reps
170lb x 8 reps

hyperextensions
25lb x 12 reps
35lb x 10 reps
45lb x 8 reps

(in reply to ViNCe420)

Post #: 14

RE: Summer is Coming!!! Time to GET JACKED!!! - Apr. 17 2008 10:18:17

ViNCe420

Posts: 62
Joined: Aug. 12 2004
From: USA
Status: offline

legs today...

leg press
180lb x 15 reps
360lb x 10 reps
450lb x 8 reps
540lb x 8 reps

standing calf raises
90lb x 20 reps
100lb x 20 reps
110lb x 20 reps

leg extensions
90lb x 10 reps
100lb x 10 reps
110lb x 15 reps

sit down calf raises
90lb x 30 reps
115lb x 20 reps
135lb x 15 reps

hip adduction
130lb x 10 reps
140lb x 10 reps
150lb x 8 reps

here it is 2 hours after working out and my legs are still burning! great workout..

I think I need to start working my chest twice a week.. every time I look in the mirror, I feel i should have a bigger pop in my chest.. 5 sets of barbell bench press maybe?

(in reply to ViNCe420)

Post #: 15

RE: Summer is Coming!!! Time to GET JACKED!!! - Apr. 19 2008 18:58:51

ViNCe420

Posts: 62
Joined: Aug. 12 2004
From: USA
Status: offline

did shoulders/abs yesterday...

dumbbell deltoid lateral raises
15lb x 12 reps
20lb x 10 reps
25lb x 8 reps

abdominal crunch machine
50lb x 25 reps
60lb x 20 reps
70lb x 20 reps

machine shoulder press
50lb x 12 reps
70lb x 10 reps
80lb x 10 reps

parallel bar abdominal knee raises
20 reps
20 reps
25 reps

standing low cable deltoid raises
20lb x 10 reps
30lb x 8 reps
40lb x 5 reps

torso rotation
130lb x 10 reps
140lb x 8 reps
150lb x 8 reps

shrugs
65lb x 20 reps
75lb x 15 reps
80lb x 20 reps

(in reply to ViNCe420)

Post #: 16

RE: Summer is Coming!!! Time to GET JACKED!!! - Apr. 22 2008 10:16:46

ViNCe420

Posts: 62
Joined: Aug. 12 2004
From: USA
Status: offline

chest and triceps today.. i switched from dumbbell press to a 5 set bench press

bench press
115lb x 10 reps
135lb x 6 reps
145lb x 5 reps
155lb x 4 reps
165lb x 2 reps

close grip bench press
105lb x 10 reps
125lb x 7 reps
145lb x 5 reps

incline dumbbell press
35lb x 10 reps
40lb x 8 reps
45lb x 7 reps

modular tricep extension
50lb x 10 reps
60lb x 8 reps
70lb x 6 reps

decline barbell press
135lb x 10 reps
155lb x 4 reps
165lb x 3 reps

triceps rope push down
80lb x 10 reps
100lb x 10 reps
120lb x 6 reps

machine flys
110lb x 10 reps
130lb x 8 reps
140lb x 6 reps

(in reply to ViNCe420)

Post #: 17

RE: Summer is Coming!!! Time to GET JACKED!!! - Apr. 23 2008 10:08:23

ViNCe420

Posts: 62
Joined: Aug. 12 2004
From: USA
Status: offline

biceps and back..

standing dumbbell curls
30lb x 10 reps
35lb x 8 reps
40lb x 7 reps

bent over dumbbell rows
65lb x 10 reps
70lb x 8 reps
80lb x 5 reps

hammer curls
30lb x 10 reps
35lb x 8 reps
40lb x 6 reps

machine high row
60lb x 10 reps
70lb x 10 reps
80lb x 8 reps

ez bar reverse grip barbell curls
40lb x 10 reps
50lb x 12 reps
60lb x 6 reps

lat pulldowns
140lb x 10 reps
160lb x 10 reps
170lb x 10 reps

hyperextensions
25lb x 12 reps
35lb x 10 reps
45lb x 10 reps

measured my biceps today.. they are both at 14" .. when I started my left was at 13" and my right was at 12.5" .. right arm was a 1/2 inch smaller from when I broke my arm.. I'm happy they are even now

(in reply to ViNCe420)

Post #: 18

RE: Summer is Coming!!! Time to GET JACKED!!! - Apr. 24 2008 10:21:05

ViNCe420

Posts: 62
Joined: Aug. 12 2004
From: USA
Status: offline

legs today...

leg press
180lb x 10 reps
360lb x 10 reps
450lb x 8 reps
540lb x 8 reps
590lb x 6 reps

standing calf raises
100lb x 20 reps
110lb x 20 reps
120lb x 20 reps

leg extensions
110lb x 10 reps
120lb x 10 reps
130lb x 10 reps

sit down calf raises
115lb x 20 reps
135lb x 20 reps
145lb x 12 reps

hip adduction
140lb x 10 reps
150lb x 10 reps
160lb x 10 reps

(in reply to ViNCe420)

Post #: 19

RE: Summer is Coming!!! Time to GET JACKED!!! - Apr. 29 2008 10:21:07

ViNCe420

Posts: 62
Joined: Aug. 12 2004
From: USA
Status: offline

chest and triceps today... noticed some good gains from last week.. kinda upset my decline press is stronger than my regular bench press

bench press
115lb x 10 reps
135lb x 8 reps
155lb x 6 reps
165lb x 3 reps
175lb x 1 rep
135lb x 6 reps (to failure)

close grip bench press
105lb x 10 reps
135lb x 7 reps
155lb x 5 reps

decline barbell press
135lb x 10 reps
155lb x 6 reps
175lb x 3 reps

modular tricep extension
50lb x 10 reps
60lb x 10 reps
70lb x 10 reps

incline dumbbell press
35lb x 10 reps
45lb x 7 reps
50lb x 5 reps

triceps rope push down
100lb x 10 reps
120lb x 10 reps
130lb x 5 reps

machine flys
130lb x 10 reps
140lb x 6 reps
150lb x 5 reps

(in reply to ViNCe420)

Post #: 20