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-   -   CoopDawg Jr's Training Log (http://www.muscleandbrawn.com/forums/showthread.php?t=4610)

CoopDawgJr 11-04-2010 09:24 PM

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.

http://i166.photobucket.com/albums/u...frontpics2.jpg

http://i166.photobucket.com/albums/u...7/backpics.jpg

LET'S DO THIS!!

CoopDawgJr 11-04-2010 09:27 PM

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

andys_trim 11-04-2010 09:44 PM

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?

gaspers04 11-05-2010 05:08 AM

Welcome to our madness!

CoopDawgJr 11-05-2010 06:46 AM

Quote:

Originally Posted by andys_trim (Post 91290)
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 (Post 91307)
Welcome to our madness!

Thanks!

BendtheBar 11-05-2010 06:54 AM

Welcome to the forum JA. Looking forward to seeing you hit your goals.

CoopDawgJr 11-05-2010 09:17 AM

Quote:

Originally Posted by BendtheBar (Post 91323)
Welcome to the forum JA. Looking forward to seeing you hit your goals.

Thanks man!

CoopDawgJr 11-05-2010 09:18 AM

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!

jwood 11-05-2010 11:13 AM

Great workout, looking solid man!

Welcome to the forum

jslep 11-05-2010 04:44 PM

welcome to the forum Josh! workouts and pics look solid man keep up the hard work!


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