MISFIT gets ready for boot camp

MISFIT · 11-24-2007, 05:34 PM

Stats
Age: 19
Height: 6'2''
Weight: 189<---was 205 about 3 months ago...but i lost some

Bench Press: 190lb (max)
Squats: 225x6
Deadlift: 225x6
LOL i know kinda weak^^

Goals:
I want to bulk till i hit 230 or so with more muscle and less fat, my routine will last about 6 weeks or more.
I dont want to gain too much though because i want to join the Marines sometime next year, after my routine ends its gonna be nothing but sprints, more bodyweight exercises, and swimming.

Supplements:
Updated 2/15/08: Had SizeOn, guess im doing this without any supps.

TROJANNATION · 11-24-2007, 06:24 PM

Subscribed!

karnavor · 11-24-2007, 06:26 PM

Another journal. I'm gunna have to start one up soon.

MISFIT · 11-24-2007, 06:29 PM

Quote:

Originally Posted by TROJANNATION

Subscribed!

Thanks bro.

MISFIT · 11-24-2007, 06:34 PM

The Routine
I didnt pay my gym membership yet...and i dont think i will soon so im on a old school barbell routine.

Weeks 1-2

Monday
Push Day (Chest, Delts, Tri's)

Chest
Incline Bench Press(Shoulder-width grip)- 2x8-10
Incline Bench Press(wide grip)- 2x8-10
Decline Bench Press- 3x8-10
Flat Bench Press- 3x8-10
Delts
Standing Shoulder Press- 3x8-10
Upright Rows(wide grip)- 2x8-10
Upright Rows(close grip)- 2x8-10
Front Raise- 2x8-10
Triceps
Reverse Grip Bench Press- 3x8-10
Seated Triceps Extension- 3x8-10
Skull Crushers- 3x8-10

Wednesday
Legs, Abs

Legs
Squats- 3x8-10
Front Squats- 3x8-10
Hack Squats- 3x8-10
Alternating Lunges- 3x8-10
Romanian Deadlift- 3x8-10
Standing Calf Raise- 3x10-12
Abs
Barbell Rollout- 2x12-15
Barbell Crunch- 2x10-12

Friday
Pull Day (Back, Traps, Biceps, Forearms)

back
Bent Over Rows(overhand shoulder width grip)- 3x8-10
Bent Over Rows(overhand wide grip)- 3x8-10
Bent Over Rows(underhand grip)- 3x8-10
Decline Bench Pullover- 3x8-10
Traps
Shrugs- 2x8-10
Behind Back Shrugs- 2x8-10
Biceps
Barbell Curls- 3x8-10
Barbell Preacher Curls- 3x8-10
Forearms
Reverse Grip Curls- 3x8-10

Saturday
20 min. HIIT Cardio

AH!! its Saturday...i know i didnt start my new routine yet but im gonna do some HIIT anyways

laters.

Triple B · 11-24-2007, 06:52 PM

Subscribed!

MISFIT · 11-24-2007, 10:10 PM

Finished HIIT like an hour ago, feelin energized now

MISFIT · 11-25-2007, 07:20 PM

Fuck yea!! new routine starting tomorrow!! cant wait

Off day today, lol i fucked up my oats about an hour ago, i thought it woulda tasted awesome mixed with chocolate whey....
i was wrong

TROJANNATION · 11-25-2007, 07:22 PM

Quote:

Originally Posted by AviationII

Fuck yea!! new routine starting tomorrow!! cant wait

Off day today, lol i fucked up my oats about an hour ago, i thought it woulda tasted awesome mixed with chocolate whey....
i was wrong

LMAO I made that mistake once as well... I won't do it again.

MISFIT · 11-26-2007, 11:41 PM

WOW today was fucking awesome!!

Chest
Incline Bench Press(Shoulder-width grip)- 2x8-10, 135x10, 135x8
Incline Bench Press(wide grip)- 2x8-10, 135x8, 145x8
Decline Bench Press- 3x8-10, 135x10, 145x8, 155x8
Flat Bench Press- 3x8-10, 135x10, 155x8, 155x8
Delts
Standing Shoulder Press- 3x8-10, 95x10, 105x8, 105x8
Upright Rows(wide grip)- 2x8-10, 95x10, 105x8
Upright Rows(close grip)- 2x8-10, 105x8, 105x8
Front Raise- 2x8-10 this exercise pissed me off, i didnt know how difficult these were, i only did the bar

Triceps
Reverse Grip Bench Press- 3x8-10, 95x10, 105x8, 115x8
Seated Triceps Extension- 3x8-10, 55x10, 65x8, 65x8
Skull Crushers- 3x8-10, 55x10, 65x8, 75x8

Although the front raises pissed me off, i had a great workout.

TROJANNATION · 11-27-2007, 12:19 AM

You are doing a lot of work for the front delts and not so much for your middle and rear delts. You might think about adding in some work for them in the future. Good workout today

MISFIT · 11-27-2007, 12:29 AM

Thanks man, i did behind the neck Military presses though, those hit all the heads of the delts...right?
i'll try to sea if i can do better delt work though and continue to build strength.
i seriously need it, lulz.

TROJANNATION · 11-27-2007, 12:33 AM

Behind the neck inlines aren't bad. Inclines and bench really hit the front delts hard, so personally I don't think you need to be doing front raises in addition to everything else. I would throw in side laterals or bent over laterals instead. They target the medial and posterior heads and I think they'd give you a more well rounded look in your shoulders.

MISFIT · 11-27-2007, 12:56 AM

Thanks for the tips bro! i'd love to add those in...but all i got is this barbell LULZ..
but, i will change up this routine when its over...and renew teh gym membership..

MISFIT · 11-27-2007, 10:18 PM

Day 2, my delts and triceps were sore earlier today, should i do legs and abs today or wait till tomorrow?

help me decide Trojan

TROJANNATION · 11-27-2007, 10:25 PM

Quote:

Originally Posted by AviationII

Day 2, my delts and triceps were sore earlier today, should i do legs and abs today or wait till tomorrow?

help me decide Trojan

Legs and abs FTW! Let your delts and arms rest up a day or two, but your legs and abs should be good to go. I try to space my workouts to where I'm hitting different parts of my body and am still able to work out six days a week.

11-24-2007, 05:34 PM	#1
MISFIT Brb, Smuggling Join Date: Nov 2007 Location: Hawaii, Graveyard Posts: 8,312 4925025	MISFIT gets ready for boot camp Stats Age: 19 Height: 6'2'' Weight: 189<---was 205 about 3 months ago...but i lost some Bench Press: 190lb (max) Squats: 225x6 Deadlift: 225x6 LOL i know kinda weak^^ Goals: I want to bulk till i hit 230 or so with more muscle and less fat, my routine will last about 6 weeks or more. I dont want to gain too much though because i want to join the Marines sometime next year, after my routine ends its gonna be nothing but sprints, more bodyweight exercises, and swimming. Supplements: Updated 2/15/08: Had SizeOn, guess im doing this without any supps. Last edited by MISFIT; 02-15-2008 at 02:30 PM..

11-24-2007, 06:24 PM	#2
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,404 147290421	Subscribed! __________________ ATM Deadlift & Bench Press Champion CLICK HERE MOTHERFUCKERS 9thG8 Syndicate

11-24-2007, 06:26 PM	#3
karnavor Boom Baby. Join Date: Oct 2007 Location: Pittsburgh Posts: 1,677 1657731	Another journal. I'm gunna have to start one up soon. __________________ As she went to sniff her husband's penis, he reportedly punched her mouth and started to kick her when she was on the floor.

11-24-2007, 06:34 PM	#5
MISFIT Brb, Smuggling Join Date: Nov 2007 Location: Hawaii, Graveyard Posts: 8,312 4925025	The Routine I didnt pay my gym membership yet...and i dont think i will soon so im on a old school barbell routine. Weeks 1-2 Monday Push Day (Chest, Delts, Tri's) Chest Incline Bench Press(Shoulder-width grip)- 2x8-10 Incline Bench Press(wide grip)- 2x8-10 Decline Bench Press- 3x8-10 Flat Bench Press- 3x8-10 Delts Standing Shoulder Press- 3x8-10 Upright Rows(wide grip)- 2x8-10 Upright Rows(close grip)- 2x8-10 Front Raise- 2x8-10 Triceps Reverse Grip Bench Press- 3x8-10 Seated Triceps Extension- 3x8-10 Skull Crushers- 3x8-10 Wednesday Legs, Abs Legs Squats- 3x8-10 Front Squats- 3x8-10 Hack Squats- 3x8-10 Alternating Lunges- 3x8-10 Romanian Deadlift- 3x8-10 Standing Calf Raise- 3x10-12 Abs Barbell Rollout- 2x12-15 Barbell Crunch- 2x10-12 Friday Pull Day (Back, Traps, Biceps, Forearms) back Bent Over Rows(overhand shoulder width grip)- 3x8-10 Bent Over Rows(overhand wide grip)- 3x8-10 Bent Over Rows(underhand grip)- 3x8-10 Decline Bench Pullover- 3x8-10 Traps Shrugs- 2x8-10 Behind Back Shrugs- 2x8-10 Biceps Barbell Curls- 3x8-10 Barbell Preacher Curls- 3x8-10 Forearms Reverse Grip Curls- 3x8-10 Saturday 20 min. HIIT Cardio AH!! its Saturday...i know i didnt start my new routine yet but im gonna do some HIIT anyways laters. Last edited by MISFIT; 02-15-2008 at 02:30 PM..

11-24-2007, 06:52 PM	#6
Triple B Moderator Join Date: Sep 2007 Location: California Posts: 3,623 10428815	Subscribed! __________________ My Journal:Behind every successful person lies a pack of haters.

11-24-2007, 10:10 PM	#7
MISFIT Brb, Smuggling Join Date: Nov 2007 Location: Hawaii, Graveyard Posts: 8,312 4925025	Finished HIIT like an hour ago, feelin energized now

11-25-2007, 07:20 PM	#8
MISFIT Brb, Smuggling Join Date: Nov 2007 Location: Hawaii, Graveyard Posts: 8,312 4925025	Fuck yea!! new routine starting tomorrow!! cant wait Off day today, lol i fucked up my oats about an hour ago, i thought it woulda tasted awesome mixed with chocolate whey.... i was wrong __________________ My Workout Journal http://www.allthemisc.com/showthread.php?t=2640 ★★ATM's All star member★★ ★The Magical amount?★ What is MISFIT?..Have you ever thought u saw something in the corner of ur eye a random noise shuffling in the middle of the night,the footsteps of shadows wandering in ur dreams you cant hide from a figment of ur imagination that is the meaning of MISFIT. LNC #1

11-26-2007, 11:41 PM	#10
MISFIT Brb, Smuggling Join Date: Nov 2007 Location: Hawaii, Graveyard Posts: 8,312 4925025	WOW today was fucking awesome!! Chest Incline Bench Press(Shoulder-width grip)- 2x8-10, 135x10, 135x8 Incline Bench Press(wide grip)- 2x8-10, 135x8, 145x8 Decline Bench Press- 3x8-10, 135x10, 145x8, 155x8 Flat Bench Press- 3x8-10, 135x10, 155x8, 155x8 Delts Standing Shoulder Press- 3x8-10, 95x10, 105x8, 105x8 Upright Rows(wide grip)- 2x8-10, 95x10, 105x8 Upright Rows(close grip)- 2x8-10, 105x8, 105x8 Front Raise- 2x8-10 this exercise pissed me off, i didnt know how difficult these were, i only did the bar Triceps Reverse Grip Bench Press- 3x8-10, 95x10, 105x8, 115x8 Seated Triceps Extension- 3x8-10, 55x10, 65x8, 65x8 Skull Crushers- 3x8-10, 55x10, 65x8, 75x8 Although the front raises pissed me off, i had a great workout. __________________ My Workout Journal http://www.allthemisc.com/showthread.php?t=2640 ★★ATM's All star member★★ ★The Magical amount?★ What is MISFIT?..Have you ever thought u saw something in the corner of ur eye a random noise shuffling in the middle of the night,the footsteps of shadows wandering in ur dreams you cant hide from a figment of ur imagination that is the meaning of MISFIT. LNC #1

11-27-2007, 12:19 AM	#11
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,404 147290421	You are doing a lot of work for the front delts and not so much for your middle and rear delts. You might think about adding in some work for them in the future. Good workout today __________________ ATM Deadlift & Bench Press Champion CLICK HERE MOTHERFUCKERS 9thG8 Syndicate

11-27-2007, 12:29 AM	#12
MISFIT Brb, Smuggling Join Date: Nov 2007 Location: Hawaii, Graveyard Posts: 8,312 4925025	Thanks man, i did behind the neck Military presses though, those hit all the heads of the delts...right? i'll try to sea if i can do better delt work though and continue to build strength. i seriously need it, lulz. __________________ My Workout Journal http://www.allthemisc.com/showthread.php?t=2640 ★★ATM's All star member★★ ★The Magical amount?★ What is MISFIT?..Have you ever thought u saw something in the corner of ur eye a random noise shuffling in the middle of the night,the footsteps of shadows wandering in ur dreams you cant hide from a figment of ur imagination that is the meaning of MISFIT. LNC #1

11-27-2007, 12:33 AM	#13
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,404 147290421	Behind the neck inlines aren't bad. Inclines and bench really hit the front delts hard, so personally I don't think you need to be doing front raises in addition to everything else. I would throw in side laterals or bent over laterals instead. They target the medial and posterior heads and I think they'd give you a more well rounded look in your shoulders. __________________ ATM Deadlift & Bench Press Champion CLICK HERE MOTHERFUCKERS 9thG8 Syndicate

11-27-2007, 12:56 AM	#14
MISFIT Brb, Smuggling Join Date: Nov 2007 Location: Hawaii, Graveyard Posts: 8,312 4925025	Thanks for the tips bro! i'd love to add those in...but all i got is this barbell LULZ.. but, i will change up this routine when its over...and renew teh gym membership.. __________________ My Workout Journal http://www.allthemisc.com/showthread.php?t=2640 ★★ATM's All star member★★ ★The Magical amount?★ What is MISFIT?..Have you ever thought u saw something in the corner of ur eye a random noise shuffling in the middle of the night,the footsteps of shadows wandering in ur dreams you cant hide from a figment of ur imagination that is the meaning of MISFIT. LNC #1

11-27-2007, 10:18 PM	#15
MISFIT Brb, Smuggling Join Date: Nov 2007 Location: Hawaii, Graveyard Posts: 8,312 4925025	Day 2, my delts and triceps were sore earlier today, should i do legs and abs today or wait till tomorrow? help me decide Trojan __________________ My Workout Journal http://www.allthemisc.com/showthread.php?t=2640 ★★ATM's All star member★★ ★The Magical amount?★ What is MISFIT?..Have you ever thought u saw something in the corner of ur eye a random noise shuffling in the middle of the night,the footsteps of shadows wandering in ur dreams you cant hide from a figment of ur imagination that is the meaning of MISFIT. LNC #1