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Olympic Tim's workout Journal

OlympicTim

Don Juan
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Hey guys so just a little background on me

I play hockey so I'm defiantly not out of shape, however my diet and exercise could be a lot better. I'd say I have a nice body but nothing a girl goes to bed fantasizing about which I want.

So I've decided to start getting serious about my weight training and get some hunnies dreaming about me.

I'd say I want a body like this

https://basictrainingacademy.files.wordpress.com/2012/04/male-fitness-model.jpg?w=630

Anyways so thats the start of my journal.
 

OlympicTim

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Phase 1

Alright so for this phase I'm going to be training 4 times a week.

Day 1 will be legs with a bit of upper body and cardio

Day 2 will be upper body with a bit of core involved

Day 3 will be Lower body with more core/abs involved

Day 4 will be upper body with cardio and a bit of legs


Since I'm just getting back into weight lifting I'm going to keep this phase simple, not terrible intense and if I need to back off on a day or two I will.

Also I'll be doing research about my goals to help figure out what I will be doing for my next phases.

This phase should last anywhere from 2-4 weeks.

*I will be tracking my workouts with an app called fitnotes. I really like it and I would check it out if I were you guys
 

OlympicTim

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Day 1 Leg focused with upper body and cardio

(All weights are in pounds)
Barbell Squat 5 sets x 5 reps
Set 1: 135
Set 2: 185
Set 3: 205
Set 4: 215
Set 5: 225

Barbell Lunge 3 sets x 5 reps
Set 1: 135
Set 2: 135
Set 3: 135

Incline Dumbbell Bench Press 5 sets x 5 reps
Set 1: 45/arm
Set 2: 55/arm
Set 3: 65/arm
Set 4: 65/arm
Set 5: 70/arm

Rear Foot Elevated Split Squat 4 sets x 5 reps
Set 1: 80
Set 2: 80
Set 3: 90
Set 4: 90

Glute Bridges 4 sets x 10 reps
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25

Wide Grip Pull ups 4 sets x bodyweight
Set 1: 8 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 6 reps

Cardio:

5 minute walk on the treadmill
10 minute jog at 6.5 mph
5 minute walk

About 1.5 miles distance.

Overall felt like a good workout. My cardio needs some work but hopefully doing cardio 2 times a week will help it improve.
 

AAAgent

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I don't agree. I think it's all dieting and working out. I'm actually almost there for that picture except for the abs part. Abs, chest, shoulder, traps, and back are all decent.

Thought I do come from a swimming background, being tall, skinny, and large upper body.

If you're strong already, DIET, cardio, and intensity is key.
 

OlympicTim

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yannick43 said:
You need to have amazing genetic to get a body like what you posted, good luck and stay motivated.
Im sure I can get close. And obviously thats photo shopped and the lighting is designed to make them look better.

I always find if i have "impossible" goals that I cant acheive im always striving towards something
 

OlympicTim

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Day 2 upper body with abs mainly back and shoulders

Barbell Row 5 sets x 5 reps
Set 1: 95
Set 2: 95
Set 3: 115
Set 4: 125
Set 5: 135

Military Press 4 sets x 5 reps
Set 1: 95
Set 2: 95
Set 3: 95
Set 4: 105

Lat Pull down 5 sets x 5 reps
Set 1: 60
Set 2: 80
Set 3: 90
Set 4: 100
Set 5: 100

Cable Face Pull 5 sets x 5 reps
Set 1: 80
Set 2: 90
Set 3: 100
Set 4: 100
Set 5: 110

Dumbbell Rows 4 sets x 5 reps
Set 1: 70
Set 2: 75
Set 3: 75
Set 4: 75

Shoulder Circuit 2 sets x 8 reps (Lateral raise, front raise, arnold press)
Set 1: 10
Set 2: 10

Core Circut 2 sets
Set 1: 12 Hanging knee raises, 20 plank get ups, 8 wood chops with 25 pound plate
Set 2:12 Hanging knee raises, 20 plank get ups, 8 wood chops with 25 pound plate

10 minute cool down walk @ 3mph *just because my legs are still feeling yesterdays leg day
 

OlympicTim

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Does anybody know any exercises that will make me a monster in bed? Im probably just strengthing my hips/glutes will help but im trying to think of an exercise that gets the gouche area probably something i could do at home
 

OlympicTim

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Took my rest day today and I have training camp for hockey this weekend.

Ill get back into it next week but thats all the gym im gonna have this week.

Im gonna start recording everything I eat as well. I feel like having to share it online will help keep me accountable
 

OlympicTim

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Training camp kinda messed up my weeks but oh well.

So I'm still in week 1 so my days are a little off.

Anyways

Week 1 Day 3 Legs and core

Warm up 5 minute Bike Ride

Goblet Squats 5 sets x 5 reps
Set 1: 70
Set 2: 70
Set 3: 75
Set 4: 80
Set 5: 80


Barbell Lunge 3 sets x 5 reps
Set 1: 135
Set 2: 145
Set 3: 155

Plank x 60 seconds
Set 1: 45 on back
Set 2: 45
Set 3: 45

Side Plank x 30 seconds
Set 1: BW (Bodyweight)
Set 2: BW
Set 3: BW

Barbell Front Squat 4 sets x 5 reps
Set 1: 185
Set 2: 185
Set 3: 205
Set 4: 215

Glute-Ham Raise 3 sets x 8 reps
Set 1: BW
Set 2: 10
Set 3: 10

Core Finisher
15 leg lifts
12 gecko push ups
20 decline sit ups
8 hanging leg raises

Cool down
10 minute walk on 3.5 incline at 3.5 mph
 

marmel75

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yannick43 said:
AAAgent said:
I don't agree. I think it's all dieting and working out. I'm actually almost there for that picture except for the abs part. Abs, chest, shoulder, traps, and back are all decent.
AAAgent said:
That's what i am saying except for the ab part, i was like that too younger, well develop but even with sick dieting i never had abs like that. My gens won't allow me to have abs, what can i say even when i have a very small waist.

Also this guy is way to cut up clearly in contest shape he is not like that year round.

I once knew a guy that was close to being built like that eating donuts and junk, i was really frustrated, because i was eating egg whites and doing every god damn thing right eating tuna out of the can cutting out sugar and so on and never got close to what he looked like.

GENETICS.

Also training program try Vince Gironda 8 X 8

http://oldschooltrainer.com/vince-girondas-8-x-8-workout/

Vince diet for 10 months was as followed, ate twice per day eggs and steak did a carb up every 4 days.

Vince Gironda was way ahead of is time and the true guru of bodybuilding he was muscular and cut way before the steroid age.
That link was NOT an 8x8 workout he used to do...it was a made up workout by some guy who wrote about it...way too many exercises.

I actually read a lengthy post on a forum from a guy who said most of the 8x8 workouts people had up are complete BS because he worked out for several years with Vince and his son and he outlined in detail the 8x8 workouts they used to do. It is designed to be an AM/PM split lasting 20-25 minutes with 15 seconds of rest between sets on the first two days and 30 seconds of rest on the third day(leg day) as follows:

The workouts he outlined were as follows:

DAY 1:
A1 Bench Press 4 x 8
A2 Weighted Dips 4 x 8

B1 Wide Grip Pullups 4 x 8
B2 Narrow Grip Pullups 4 x 8

C1 Side Lateral DB Raises 4 x 8
C2 Gironda DB Swings 4 x 8

DAY 2:
A1: Barbell Drag Curls
A2: Barbell Curls

B1: Standing Overhead Rope Pulls
B2: DB Tricep Kickbacks

C1: Seated Wrist Curls
C2: Seated Reverse Wrist Curls

DAY 3:
A1: Squats 4 x 8

B1: Leg Extensions 4 x 8

C1: Lying Hamstring Curls 4 x 8

D1: Standing Calf Raises 4 x 25


Same workouts were done twice a day. 3 days on, 1 day off and repeat.
 

OlympicTim

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Today is my off day (going to try for monday tuesday thursday friday.)

Anyways I forgot to post for yesterday so here it is.

Day 4 Upper body (chest and arms) with a little legs and cardio

Warm Up 5 minute bike ride

Flat Dumbbell Bench Press (5 sets x 5 reps)
Set 1: 65
Set 2: 65
Set 3: 70
Set 4: 70
Set 5: 75

Dumbbell Curls (3 sets x 8 reps)
Set 1: 25
Set 2: 30
Set 3: 30

Dumbbell Overhead Tricep Extensions (3 sets x 8 reps)
Set 1: 20
Set 2: 20
Set 3: 20

Barbell Squat (3 sets x 3 reps)

Set 1: 185
Set 2: 225
Set 3: 245

Decline Barbell Bench Press (3 sets x 5 reps)
Set 1: 135
Set 2: 155
Set 3: 165

EZ Bar Curls (4 sets x 8 reps)
Set 1: 60
Set 2: 60
Set 3: 70
Set 4: 70

Cable Tricep Pushdowns (4 sets x 8 reps)
Set 1: 70
Set 2: 80
Set 3: 90
Set 4: 100

Dumbbell Holds ( 2 sets x 2 minutes)
Set 1: 40/arm
Set 2: 40/arm

Running Treadmill
3.5 incline @ 6mph for 5 minutes
3.5 incline @ 6.5 mph for 5 minutes
3.5 incline @ 7mph for 5 minutes
5 minute walk
 

OlympicTim

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Did this workout on thursday, but I'm a lazy **** and didn't post it until today.

Warm Up: 5 minute bike ride over 100 rpm

Barbell Squat 5 sets x 5 reps
Set 1: 185
Set 2: 205
Set 3: 225
Set 4: 235
Set 5: 245

Barbell Lunge 3 sets x 5 reps
Set 1: 135
Set 2: 145
Set 3: 155

Incline Dumbbell Bench Press 5 sets x 5 reps
Set 1: 55/arm
Set 2: 65/arm
Set 3: 65/arm
Set 4: 70/arm
Set 5: 70/arm

Rear Foot Elevated Split Squat 4 sets x 5 reps
Set 1: 100
Set 2: 100
Set 3: 100
Set 4: 100

Glute Bridges 4 sets x 10 reps
Set 1: 25 (2 sec pause at top)
Set 2: 25 (2 sec pause at top)
Set 3: 25 (2 sec pause at top)
Set 4: 25 (2 sec pause at top)

Wide Grip Pull ups 4 sets x bodyweight
Set 1: 8 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 6 reps

Cardio:

1 minute @ 6mph then 1 minute @ 9mph for 10 minutes.
10 minute cool down walk @ 3.5 mph on a level 3 incline.

I want to be able to do the 1 minute on 1 minute off for 20 straight minutes. So I'll always do atleast 10 minutes then a walk and slowly start to do more intervals and a shorter walk.
 

OlympicTim

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Day 2 upper body with abs mainly back and shoulders

Dumbell Row 5 sets x 5 reps
Set 1: 70
Set 2: 75
Set 3: 75
Set 4: 80
Set 5: 80

Military Press 4 sets x 5 reps
Set 1: 95
Set 2: 105
Set 3: 115
Set 4: 115

Barbell Row 5 sets x 5 reps
Set 1: 135
Set 2: 145
Set 3: 145
Set 4: 145
Set 5: 155

Cable Face Pull 5 sets x 5 reps
Set 1: 100
Set 2: 100
Set 3: 110
Set 4: 110
Set 5: 110

Lat Pulldown 5 sets x 5 reps
Set 1: 70
Set 2: 90
Set 3: 100
Set 4: 110
Set 5: 110
Shoulder Circuit 3 sets x 10 reps (Lateral raise, front raise, arnold press)
Set 1: 10
Set 2: 10

Core Circut 2 sets
Set 1: 12 Hanging knee raises, 24 plank get ups, 8 wood chops with 25 pound plate
Set 2:12 Hanging knee raises, 24 plank get ups, 8 wood chops with 25 pound plate

Cardio: 1 min 6mph 1 min 9 mph x 6 sets (12 minutes total)
walk @3.5mph on an incline for 8 minutes
 

OlympicTim

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Week 2 Day 3 Legs and Core

Did this on Wed

Warm up 5 minute Bike Ride

Goblet Squats 5 sets x 5 reps
Set 1: 75
Set 2: 75
Set 3: 80
Set 4: 80
Set 5: 85


Barbell Lunge 3 sets x 5 reps
Set 1: 145
Set 2: 155
Set 3: 165

Plank x 60 seconds
Set 1: 45 on back
Set 2: 45

Side Plank x 30 seconds
Set 1: BW (Bodyweight)
Set 2: BW

Barbell Front Squat 4 sets x 5 reps
Set 1: 185
Set 2: 205
Set 3: 205
Set 4: 225

Glute-Ham Raise 3 sets x 8 reps
Set 1: 10
Set 2: 25
Set 3: 25

Core Finisher
20 sit ups + twist at top
15 leg lifts
50 bicycles


Cardio
6.5 mph 1 minutes 9.5 mph 1 minute 5 sets level 1 incline
3mph walk for 10 minutes.
 

OlympicTim

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Day 4 Upper body (chest and arms) with a little legs and cardio

Warm Up 5 minute bike ride over 100 rpm

Flat Dumbbell Bench Press (5 sets x 5 reps)
Set 1: 65
Set 2: 70
Set 3: 70
Set 4: 75
Set 5: 80

Dumbbell Curls (3 sets x 8 reps)
Set 1: 25
Set 2: 25
Set 3: 30
Set 4: 30
Dumbbell Overhead Tricep Extensions (3 sets x 8 reps)
Set 1: 20
Set 2: 20
Set 3: 20
Set 4: 20
Barbell Squat (3 sets x 3 reps)

Set 1: 185
Set 2: 235
Set 3: 275

Decline Barbell Bench Press (3 sets x 5 reps)
Set 1: 145
Set 2: 165
Set 3: 175

EZ Bar Curls (4 sets x 8 reps)
Set 1: 60
Set 2: 60
Set 3: 70
Set 4: 70

Cable Tricep Pushdowns (4 sets x 8 reps)
Set 1: 80
Set 2: 90
Set 3: 100
Set 4: 110

Step Ups (3 sets x 8 reps)
Set 1: 50
Set 2: 50
Set 3: 50


Dumbbell Holds
Set 1: 40/arm 1:30
Set 2: 40/arm 1:00

Cardio:
Stairmaster 93 floors in 15 minutes
 

OlympicTim

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I haven't gone soft boys, just super busy with sports and work right now my schedule should die down once the season gets rolling. right now all we do is get bagged for 3 hours a day at practise which is right after I work 8.5 hours so no gym time for a bit
 

OlympicTim

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I've gotten a bit lazy with posting.

With sports and work I'm only able to get into the gym max twice a week hopefully in a few months ill be able to do 3 times a week plus one team workout and practises and games should keep me in good shape.

Anyways so yeah I've been doing a few lifts but I got lazy to post. Anyways heres my monday.

(I plan on doing a 2 day split one day legs shoulders and abs and one chest arms and back, if I get in more than twice per week I'll just keep rotating)

Barbell Squats (4 sets x 8 reps)
135 (Warm up)
185
205
215

Barbell Lunge (3 sets x 8 reps)
135
135
145

Military Press (3 sets x 8 reps)
90
90
90

Cable Face Pulls (3 sets x 8 reps)
60
70
75

Goblet Squat (3 sets x 8 reps)
60
70
75

Shoulder Circuts (Front raise, lateral raise, arnold press no rest) (3 sets x 8 reps)
10
15
10

Stability ball pikes (3 sets x 12 reps)
Stability ball roll ins (3 sets x 12 reps)

Cardio
6.5 mph 1 minute
9.5 mph 1 minute
6.6 mph 1 minute
9.6 mph 1 minute
6.7 mph 1 minute
9.7 mph 1 minute
6.8 mph 1 minute
9.8 mph 1 minute
6.9 mph 1 minute
9.9 mph 1 minute
7.0 mph 1 minute
10 mph 1 minute

10 minute jog @ 5 mph

Since I've moved away from home I want to get ripped as ****. That way when I come home to visit my friends I'm the mysterious jacked guy from out of town ;)
 

OlympicTim

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I weighed in at 173 today at 5'9 not bad. I'll keep posting weights probably weekly
 
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