The Adventures of Beans

[string_bean00]

3-26-04 Legs, abs

Squat: 175x3x3x3x3x5 (+)
Stiff-Legged Deadlifts: 205x5x5x5x5; 210x3 (+)
Decline Crunches: BW+10x5x3x2x2x1
Leg Press: 410x10x10x10x10 (+)
Leg Press Calf Raise: 270x10x10x10x10 (+)

Good workout today; it was quite intense.

 

[string_bean00]

3-27-04 Chest, bis

Flat Bench: 160x5x5x5x5x5 (+)
Decline Bench: 135x10; 145x7; 155x4; 165x2
Incline Dumbbell Press: 50x8; 55x6; 60x4; 65x5 (+)
Flat Dumbbell Flyes: 30x8x7x6
Barbell Curls: 85x5; 80x5; 75x4; 70x4
Hammer Curls: 35x5x2x3
Preacher Curl Drop Set: 65-->55-->35x2
Cable Crossovers: 45x12; 50x12; 55x5

Good workout on chest, but bis was lacking a bit. I think they were pre-fatigued from work today.

 

[string_bean00]

3-31-04 Back, tris, calves

Deadlifts: 220x5x5x5x5; 225x5 (+)
(Finally pulling two plates a side. )
Skullcrushers: 80x5x3x2x2
(I've seemed to hit a big plateau on these. I think I'll just stick to 3-rep sets so I can continue to micro-load)
Pull-ups: 6, 3; Lat-Pulldowns: 130x7
Tate Press: 45x8x8x8 (+)
Dumbbell Rows: 55x12; 50x8; 45x8; 40x11 (+)
Overhead Dumbbell Extensions: 65x6; 60x5; 55x4; 50x4
Barbell Shrugs: 135x5x5x5x5; 140x5 (+)
(First time I've done these in a while. Felt really awkard, and my forearms went to failure well before my traps)
Seated Calf Raise: 55x15; 70x10; 85x10; 100x7

 

[string_bean00]

4-1-04 Shoulders

Military Press: 120x5x5x5x5; 125x3 (+)
(This lift is up 30 pounds in 2 months. )
Bent Over Laterals: 35x8x8x8; 40x4 (+)
Front Laterals (Barbell): 45x8x8x8x8; 50x4 (+)

Short and sweet.

 

[string_bean00]

4-2-04 Legs, abs
Weight this AM: 186 To go--> 14 lbs

Squat: 180x3x3x3x3x5 (+)
(I think I will drop the weight on these to 155 and go back to 5 rep sets, as this is where I hit my plateau before and it should be easy now)
Stiff-Legged Deadlifts: 210x5x5x5x5; 215x4 (+)
Decline Crunches: BW+10x5x2x1x1x1
(These felt hard as hell today. I think my abs got smoked during squats)
Leg Press: 450x10x7x7x7
Leg Press Calf Raise: 270x10x10x10x8

 

[string_bean00]

4-4-04 Chest, bis

Incline Bench: 150x5x3x3x3x5
Decline Bench: 135x10; 145x6; 155x4; 165x2
(This is stale. Need to shake it up a bit)
Flat Dumbbell Press: 45x8; 50x6; 55x6; 60x4; 65x2 (+)
Incline Dumbbell Flyes: 30x8x6x5
Barbell Curls: 65x5x5x5x57 (+)
Hammer Curls: 35x6x2x2
Preacher Curl Drop Set: 70-->60-->40x2

So-so workout. Not that motivated.

 

[string_bean00]

4-7-04 Back, tris, calves

Deadlifts: 225x5x5x5x5; 230x3 (+)
Skullcrushers: 80x5x3x3x3 (+)
Pull-ups: 4, 3; Lat-Pulldowns: 130x6
Tate Press: 50x8x5x5
Dumbbell Rows: 60x9; 55x8; 50x8; 45x8 (+)
Overhead Dumbbell Extensions: 65x6; 60x5; 44x4; 50x3
Barbell Shrugs: 140x5x5x5x3
Seated Calf Raise: 45x6x6x6x8 (+)
(Lowered the weight on these quite a bit for slower reps and 5-second holds)

Blah workout.

 

[string_bean00]

4-8-04 Legs

Squats: MAX: 235; 135x20
Stiff-Legged Deadlifts: 215x5x5x5x5; 220x3 (+)

Only two exercises, but one of my best workouts ever. My squat maxed improved by 20 pounds in one month, and that set of 20 rep squats immediately following the max was the most grueling set I've ever done.

 

[string_bean00]

4-9-04 Chest, bis

Flat Bench: 165x5x5x5x4x4
Decline Dumbbell Press: 40x8; 45x6; 50x4; 55x4; 60x2 (+)
Incline Dumbbell Press: 55x7; 60x4; 65x2; 70x1
Dumbbell Pullovers: 35x8
Decline Dumbbell Flyes: 35x6x6
Barbell Curls: 70x5x5x5x9 (+)
Hammer Curls: 30x8x6x6
Preacher Curl Drop Set: 75-->65-->45x2

 

[string_bean00]

4-10-04 Shoulders

Military Press: 125x5x5x5x5; 130x4 (+)
Military Press (Dumbbell): 35x8; 40x6; 45x5; 50x3; 55x2 (+)
Reverse Pec Dec: 55x8; 65x8; 75x8; 85x8; 95x7 (+)
Overhead Laterals (Barbell): 35x6x6x6x6; 40x5 (+)

 

[string_bean00]

4-14-04 Back, tris, calves

Deadlifts: MAX: 345
(First time to max on these, was hoping for 365 or so. Next time)
Cable Rows (Close Grip): 110x8x8x8x8 (+)
Pull-ups: 5, 4; Lat-Pulldowns: 130x6
Dumbbell Rows: 65x9; 60x8; 55x12; 50x14 (+)
Barbell Shrugs: 135x5x5x5x5 (+)
Close Grip Bench: 115x5x5x5x5x5; 120x12 (+)
(Only tri exercise I did...decided to back up on the volume here for better chest days)
Seated Calf Raise: 50x6x6x6x8 (+)

 

[Uk Boy]

Bro u have a good base but your physique looks like that of a typical hardgainer therefore u need to change things up quite a bit. For a start you need to completely drop out the cardio for now as this will just hamper your gains even more and your already very lean. You can add in maybe a couple sessions a week of 20 mins later on just to keep you fit. Also I would say up the carbs to maybe double what your getting right now. Add in a gainer shake and also up your protein intake. You may wonder what the hell I know but the fact is that a few years back I had a very similar look to the one you have going on right now. Us hard gainers need to do twice as much just to get on an even keel and the key is to bridge that calorific deficit other wise your just pissing in the wind and your physique will not grow significantly.

 

[string_bean00]

Thanks for the input man. The cardio has been cut out completely. That was mainly to get a little more cut before a vacation. I'm gaining weight quite fast now...about 2 pounds per week. I was at 197 the other day, up 20 pounds in a month.

I'm cheap, so I tend to avoid most supplements...so I'd rather avoid a gainer shake. Whey is the only supp I buy.

Thanks for the input; it's really appreciated.

 

[string_bean00]

4-16-04 Chest, bi

Incline Bench: 150x3x3x3x35
Decline Dumbbell: 45x8; 50x6; 55x4; 60x4; 65x4; 70x4; 75x3 (+)
Flat Dumbbell Press: 50x8; 55x6; 60x4; 65x3
Barbell Curl: 75x5x5x5x7 (+)
Hammer Curls: 30x8x6x4
Preacher Curl Drop Set: 75-->65-->45x2

Wasn't feeling it today.

 

[string_bean00]

4-17-04 Legs, abs

Squat: 155x5x5x5x5x10 (+)
(This was a former plateau in 5x5, but after doing 5x3 and coming back to this weight, it was easy)
Stiff-Legged Deadlifts: 220xx5x5x5x5 (+)
Standing Calf Raise: 70x6x6x6x6 (+)
Ab-Pulldowns: 80x10x10x10x11 (+)

Good workout.

 

[string_bean00]

4-21-04 Back, shoulders, calves

Deadlifts: 230x5x5x5x5; 235x4 (+)
Military Press: 130x4x3x3x1
Dumbbell Rows: 70x10; 65x10; 60x10; 55x14 (+)
Lat-Pulldowns: 130x6
Dumbbell Shrugs: 60x8; 65x6; 70x4; 75x1
Seated Calf Raise: 50x6x6x6x6 (+)

 

[string_bean00]

4-22-04 Chest

Flat Bench: MAX: 195; 135x13
(Up 5 pounds from last max, but still pathetic. I weigh 195 now, so I can basically rep my bodyweight once. Shitty)
Decline Dumbbell Press: 50x8; 55x6; 60x4; 65x4 (+)
Incline Dumbbell Press: 55x8; 60x6; 65x4; 70x2 (+)
Cable Crossovers: 45x12; 50x12; 55x9

 

[string_bean00]

4-24-04 Legs

Squats: 160x5x5x5x5x5 (+)
(Had some hip pain today. Not sure why)
Stiff-Legged Deadlifts: 225x5x4x4x3
Standing Calf Raise: 80x6x6x6x6 (+)
Leg Press: 450x10x10x10x6

 

[string_bean00]

4-26-04 Arms

Close Grip Bench: 120x5x5x5x5x6 (+)
Barbell Curls: 80x5x5x5x5x5 (+)
Tate Press: 50x8x5x5
Incline Dumbbell Curls: 30x8x8x8 (+)
Overhead Dumbbell Extensions: 65x10; 60x9; 55x8; 50x6 (+)
Cable Curls: 65x8x5x3

Meant to do abs, but was feeling rather lazy.

 

[pullinbig]

if you wanna a bigger bench dont do shoulders the day before chest. thats like pullin deads the day before you squaty. all righty?