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11-04-2010, 09:24 PM
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#1 (permalink) | ||||||||
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CoopDawgJr
has no status.
muscleandbrawn.com
New Brawn
Join Date: Nov 2010
Posts: 15
Reputation: 10
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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 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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11-04-2010, 09:27 PM
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#2 (permalink) | ||||||||
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CoopDawgJr
has no status.
muscleandbrawn.com
New Brawn
Join Date: Nov 2010
Posts: 15
Reputation: 10
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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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11-04-2010, 09:44 PM
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#3 (permalink) | ||||||||
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andys_trim
has no status.
Senior Member
Max Brawn
Join Date: May 2010
Location: Arlington
Posts: 1,415
Training Exp: 1
Training Type: SFW!
Fav Exercise: Deadlift!
Fav Supp: Any I can afford.
My Mood:
Reputation: 11783
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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?
__________________
Leaders are made, they are not born. They are made by hard effort, which is the price which all of us must pay to achieve any goal that is worthwhile. - Vince Lombardi http://muscleandbrawn.com/forums/tra...tml#post103267 - Home of no compromising and busting ass day in and day out
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11-05-2010, 05:08 AM
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#4 (permalink) | ||||||||
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gaspers04
is "Thickneck McBenchpress"
Senior Member
Max Brawn
Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,147
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
My Mood:
Reputation: 148030
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Welcome to our madness!
__________________
 http://liftingheavy.tumblr.com/Training Blog Supplements M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.
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11-05-2010, 06:46 AM
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#5 (permalink) | ||||||||||
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CoopDawgJr
has no status.
muscleandbrawn.com
New Brawn
Join Date: Nov 2010
Posts: 15
Reputation: 10
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Quote:
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:
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11-05-2010, 06:54 AM
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#6 (permalink) | ||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
 Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 67,504
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1686447
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Welcome to the forum JA. Looking forward to seeing you hit your goals.
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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11-05-2010, 09:18 AM
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#8 (permalink) | ||||||||
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CoopDawgJr
has no status.
muscleandbrawn.com
New Brawn
Join Date: Nov 2010
Posts: 15
Reputation: 10
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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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11-05-2010, 11:13 AM
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#9 (permalink) | ||||||||
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jwood
has no status.
Anabolic Addiction Rep
Max Brawn
Join Date: Jul 2009
Posts: 5,484
Training Exp: 5
Training Type: SFW!
Fav Exercise: BTN Push Press
Fav Supp: Razor 8 Blast Powder
My Mood:
Reputation: 75583
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Great workout, looking solid man!
Welcome to the forum
__________________
Current Training Log-http://muscleandbrawn.com/forums/tra...uggernaut.html |
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11-05-2010, 04:44 PM
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#10 (permalink) | ||||||||
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jslep
wants to be BTB when he grows up
Senior Member
Max Brawn
Join Date: Nov 2009
Location: Minnesota
Posts: 4,753
Training Exp: 15 years
Training Type: Powerbuilding
Fav Exercise: bench and moar bench
Fav Supp: red meat
My Mood:
Reputation: 57919
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welcome to the forum Josh! workouts and pics look solid man keep up the hard work!
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