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Old 11-04-2010, 09:24 PM   #1
CoopDawgJr
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Default CoopDawg Jr's Training Log

About Me:
First off, let me give a little information about myself. My name is Josh Anderson, I'm 20 years old, and my goal is to become a pro natural bodybuilder. I am currently a representative for AAEFX supplement company. I am also the owner of a fitness website - Fit Universe | Build Muscle and Lose Fat

I just finished up with a 14 week cut where I went from 192.5 lbs to 170 lbs. My plan now is to bring up my weak points, which is mostly my upper body (chest, shoulders, and arms). Along with that, I would obviously like to continue to bring up my strong points as well(legs, back). For the past year, I have trained each muscle once per week, but I'm going to experiment with training each muscle twice per week this time to see the results I get. Here is the routine I plan on using:

Day 1-Low reps Chest/Shoulders/Back
Day 2-Low reps Legs
Day 3-Off
Day 4-Chest/Shoulders/Triceps Hypertrophy
Day 5-Back Hypertrophy
Day 6-Leg Hypertrophy
Day 7-Off

Bulking Plans:
I plan on doing a slow, clean bulk, and then I will do a 2-6 week mini cut depending on how lean I want to get. I usually do longer bulks gaining like 15-25 lbs, but I usually end up gaining way too much fat doing that. I would of cut down a little more from this past cut, but I'm sick of not being able to gain mass, so I wanted to go ahead and start clean bulking again. Time to bring that upper body up!

My best lifts:
Flat Bench - 3x225
Squats - 5x360, 3x365
Deadlifts - 5x405, 4x410

I originally planned on making some cool video series', but unfortunately my camera doesn't convert the videos on my computer to be able to edit them cleanly. What I mean by that is I have to change the format to a mp3 format or some type like that to be able to edit them in Windows Movie Maker. When I do that, the video speeds up for no reason, and the sound doesn't even coordinate with the video. However, I am able to post up clips of what I do in the gym; I just can't edit them into a cool looking movie. I do plan on buying a better video recorder in the next few months though so I can do that.

Diet
My diet is relatively simple. I'll probably start out on this bulk with about 3500 calories; carbohydrates will probably be around 500 grams and protein intake will be 1-1.2x my bodyweight. I will try to keep fats as low as possible, and they should really fall in place from whatever calories I have left over.

Main Supplementation:
NF Pro
K-OTIC
Nytric EFX Pro
Cell Rush
LBA Pro

Finally, here are some current pictures of myself. I will update these a few months from now to show off progress - and trust me, you will definitely see a ton of improvement in my upper body. Every upper body day will be war.

Current Pictures:

170 Lbs, taken in the morning with no pump.





LET'S DO THIS!!

Last edited by steveadmin; 09-25-2011 at 04:39 PM.
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Old 11-04-2010, 09:27 PM   #2
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Default Chest/Shoulders/Triceps Hypertrophy

Flat DB
5x90 (assisted)
4x90 (assited)
8x80
6x80

Military Press
8x50
8x50
6x50

Incline DB
60 lbers

Skull Crushers - Not counting bar
8x60
8x70

Rope Pulldowns
3 sets

Cable Crossovers
3 sets
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Old 11-04-2010, 09:44 PM   #3
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Welcome to the forum man, you look like you have a strong base. We all hope to see you reach your goals! How long have you been training?
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Old 11-05-2010, 05:08 AM   #4
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Welcome to our madness!
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Old 11-05-2010, 06:46 AM   #5
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Quote:
Originally Posted by andys_trim View Post
Welcome to the forum man, you look like you have a strong base. We all hope to see you reach your goals! How long have you been training?
Thanks man...I've been seriously bodybuilding since about 2009, but I got into it around 2007/08 with no idea what I was doing training or dieting wise.

December of last year is when I really started getting serious tracking every calorie, etc. My pressing numbers have just continued to lag, but I'll be fixing that in the coming months.

Quote:
Originally Posted by gaspers04 View Post
Welcome to our madness!
Thanks!
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Old 11-05-2010, 06:54 AM   #6
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Welcome to the forum JA. Looking forward to seeing you hit your goals.
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Old 11-05-2010, 09:17 AM   #7
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Quote:
Originally Posted by BendtheBar View Post
Welcome to the forum JA. Looking forward to seeing you hit your goals.
Thanks man!
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Old 11-05-2010, 09:18 AM   #8
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Default Back/Biceps Hypertrophy

EZ Bar Curls - Bar not included (I believe they're 23 lbs though)
8x80
8x80
4x80

Pull ups
10xbw
6xbw+25
5xbw+35
5xbw+40

DB Rows
8x100
8x110
8x110
12x110

Cable Curls
11x42.5
8x42.5
8x42.5

Rack Pulls
5x315
5x385
5x425

Real good workout today...I think my strength is gonna start taking off again here soon!
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Old 11-05-2010, 11:13 AM   #9
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Great workout, looking solid man!

Welcome to the forum
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Old 11-05-2010, 04:44 PM   #10
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welcome to the forum Josh! workouts and pics look solid man keep up the hard work!
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