CoopDawg Jr's Training Log
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 4-Chest/Shoulders/Triceps Hypertrophy
Day 5-Back Hypertrophy
Day 6-Leg Hypertrophy
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.
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.
Nytric EFX 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.
170 Lbs, taken in the morning with no pump.
LET'S DO THIS!!
Skull Crushers - Not counting bar
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?
Welcome to our madness!
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.
Welcome to the forum JA. Looking forward to seeing you hit your goals.
EZ Bar Curls - Bar not included (I believe they're 23 lbs though)
Real good workout today...I think my strength is gonna start taking off again here soon!
Great workout, looking solid man!
Welcome to the forum
welcome to the forum Josh! workouts and pics look solid man keep up the hard work!
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