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Evolutionary Rage Train
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Posted by: Little Jon
IronMag Forums,
I know that if I didn't start a journal, I would never feel compelled to actually record my workouts... Here I will list my current statistics, and tomorrow I will start to record my workouts on a daily basis.
Age: 17
Height: 6' 7''
Weight: 225lbs.
Maxes on Popular Lifts
- Bench: 275lbs. (most weight I've ever benched, though I've lifted it as many as three times)
- Deadlift: 405lbs.
- Squat: 315lbs (most weight I've ever squated, though I was able to complete a comfortable, though challenging, five reps)
I really do try to keep my workouts diverse, and I do not stick to the prescribed high-school routine of benching, curling, and deadlifting... However, I do not see any merit in listing things like my bent row max... I'll list the weight/rep count when I actually post my workouts.
-Jon
PS: As for the title of the thread... I noticed people using goofy names, and that was the first thing that popped in my head.
Posted by: Curt James
Welcome! 
Posted by: davegmb
Your a strong young man, looking forward to seeing the workouts
Posted by: Little Jon
"Evolutionary Rage Train" --- Day #1 --- June 29, 2011
Today was the first day in my four day cycle, with an emphasis on chest/shoulders. It wasn't my best performance, but it wasn't bad. I just got a little bit lazy about half way through. I typically emphasize incline/decline as far as benching, but today I focused more on flat.
Flat Bench:
- Warm-up: 45lbs. - 8 reps followed by 135lbs. - 5 reps
- Set 1: 225lbs. - 5 reps
- Set 2: 245lbs. - 5 reps
- Set 3: 265lbs. - 3 reps (got frustrated at being unable to finish out the planned set of five)
- Set 4: 265lbs. - 3 reps (tried again... failed out on the fourth rep... again)
- Set 5: 245lbs. - 5 reps
Bent Rows:
- Set 1: 90lbs. (dumbbell) - 8 reps
- Set 2: 100lbs. (dumbbell) - 8 reps
- Set 3: 150lbs. (cable... decided to try something new) - 8 reps
Lat Pulldowns (as the laziness kicked in):
- Set 1: 145lbs. - 5 reps
- Set 2: 175lbs. - 5 reps
- Set 3: 145lbs. - 5 reps
Incline Bench:
- Set 1: 135lbs. - 5 reps
- Set 2: 175lbs. - 5 reps
- Set 3: 195lbs. - 5 reps
Decline Cable Flies (as a substitute for my standard decline bench):
- Set 1: 60lbs. (each arm) - 6 reps
- Set 2: 80lbs. (each arm) - 5 reps
- Set 3: 60 lbs. (each arm) - 6 reps
- Set 4: 40lbs. (each arm) - 8 reps
- Set 5: 60lbs. (each arm) - 6 reps
Upright Rows (Barbell):
- Set 1: 60lbs. - 8 reps
- Set 2: 80lbs. - 6 reps
- Set 3: 80lbs. - 6 reps
- Set 4: 80lbs. - 8 reps
- Set 5: 90lbs. - 8 reps
Was going to do rack pulls as a finisher (usually do on day one of the cycle), but decided against it as my back was feeling unusually sore.
Posted by: Little Jon
"Evolutionary Rage Train" --- Day #2 --- June 30, 2011
Second day in my four day cycle... My back is still acting up, so unfortunately I omitted my usual primary lift (squats).
Leg Press (standard foot placement):
- Set 1: 420lbs. - 8 reps
- Set 2: 600lbs. - 8 reps
- Set 3: 780lbs. - 8 reps
- Set 4: 1050lbs. - 8 reps (though, I lacked the range of motion of my standard rep)
Leg Press (high foot placement):
- Set 1: 420lbs. - 8 reps
- Set 2: 600lbs. - 8 reps
- Set 3: 780. - 8 reps
Leg Press (calves):
- Set 1: 420lbs. - 30 reps
- Set 2: 600lbs. - 30 reps
- Set 3: 780. - 30 reps
Biceps Curls (barbell):
I haven't used a barbell for curls in a while because it was causing a pain in my left forearm. I tried to go light today, warm up, and see how it felt, but it started to hurt at about the sixth rep. I decided against using the barbell.
- Set 1: 80lbs. - 8 reps
Biceps Curls (two-handed machine):
I tried out a machine similar to using a barbell to see if that would also hurt my arm. It didn't, so I did a few sets.
- Set 1: 140lbs. - 6 reps
- Set 2: 200lbs. - 2 reps initially, it was much heavier than I thought, I quickly took the weight down to 140lbs. and finished out the set with four more reps
- Set 3: 140lbs. - 6 reps
Rear Delt. Flies (standing, using cable):
- Set 1: 40lbs. - 6 reps
- Set 2: 40lbs. - 6 reps
- Set 3: 30lbs. - 6 reps
- Set 4: 40lbs. - 6 reps
- Set 5: 50lbs. - 5 reps
Forward Delt. Raises (not sure of the name... I stood holding the cable at my side, raising my outstretched arm upward, orthogonal to my body):
- Set 1: 40lbs. - 6 reps
- Set 2: 40lbs. - 6 reps
- Set 3: 40lbs. - 6 reps
- Set 4: 40lbs. - 6 reps
- Set 5: 50lbs. - 5 reps
Bicep Curls (one-handed cable):
- Set 1: 80lbs. - 6 reps
- Set 2: 100lbs. - 6 reps
- Set 3: 100lbs. - 6 reps
- Set 4: 80lbs. - 6 reps
- Set 5: 80lbs. - 6 reps
Chin ups (not planned... Chin ups have gotten extremely easy for me lately, and I wanted to see how they'd feel after having worked my biceps down on curls):
- Set 1: 5 reps
Dumbbell Lateral Raise:
- Set 1: 20lbs. - 6 reps
- Set 2: 25lbs. - 6 reps
- Set 3: 20lbs. - 6 reps
- Set 4: 15lbs. - 6 reps
- Set 5: 20lbs. - 6 reps
Cable Lateral Raise (using one arm at a time):
- Set 1: 30lbs. - 6 reps
- Set 2: 30lbs. - 6 reps
- Set 3: 20lbs. - 6 reps
- Set 4: 20lbs. - 6 reps
- Set 5: 30lbs. - 6 reps
Today was a failure as far as being a 'leg day'... Not being able to do my squats, as well as tomorrow being a rest day, I figured I might as well work something, and deltoids/laterals aren't scheduled until the day after tomorrow.
Posted by: Little Jon
"Evolutionary Rage Train" --- Day #3 --- July 1, 2011
Today was a rest day. I just went to the gym and spent 45 minutes or so doing ab workouts just to keep sane. Nothing worth recording.
Posted by: Little Jon
"Evolutionary Rage Train" --- Day #4 --- July 2, 2011
Did the third day in my cycle, (my personal favorite) shoulder day.
Rear Delt. Flies (standing, using cable):
- Set 1: 40lbs. - 6 reps
- Set 2: 40lbs. - 6 reps
- Set 3: 30lbs. - 6 reps
- Set 4: 40lbs. - 6 reps
- Set 5: 40lbs. - 6 reps
Standing Side Laterals (pulling the cables toward my side):
- Set 1: 60lbs. (each arm) - 8 reps
- Set 2: 70lbs. (each arm) - 8 reps
- Set 3: 70lbs. (each arm) - 8 reps
- Set 4: 60lbs. (each arm) - 8 reps
- Set 5: 60lbs. (each arm) - 8 reps
Military Press (sitting, with Olympic bar):
- Set 1: 95lbs. - 5 reps
- Set 2: 115lbs. - 5 reps
- Set 3: 135lbs. - 5 reps
- Set 4: 155lbs. - 5 reps
- Set 5: 135lbs. - 5 reps
Chin ups:
- Set 1: 5 reps
- Set 2: 5 reps
- Set 3: 5 reps
- Set 4: 5 reps
- Set 5: 5 reps
Upright Rows (Smith machine):
- Set 1: 95lbs. - 8 reps
- Set 2: 115lbs. - 8 reps
- Set 3: 135lbs. - 8 reps
- Set 4: 115lbs. - 8 reps
- Set 5: 115lbs. - 8 reps
Forward Delt. Raises:
- Set 1: 40lbs. - 6 reps
- Set 2: 40lbs. - 6 reps
- Set 3: 30lbs. - 6 reps
- Set 4: 30lbs. - 6 reps
- Set 5: 40lbs. - 6 reps
Nice, short day. Kills the delts though.
Posted by: trapzilla
Weclome Man. Thats a hella lot of volume 30 sets is a lot for shoulders by most peoples standards but then again i'm not gonna bash high volume i like it personally
Posted by: Little Jon
"Evolutionary Rage Train" --- Day #5 --- July 3, 2011
Fourth/last day in the cycle.
Deadlifts:
- Set 1: 135lbs. - 5 reps
- Set 2: 225lbs. - 5 reps
- Set 3: 315lbs. - 5 reps
- Set 4: 185lbs. - 5 reps
- Set 5: 185lbs. - 5 reps
Skullcrushers:
- Set 1: 80lbs. - 5 reps
- Set 2: 90lbs. - 5 reps
- Set 3: 90lbs. - 5 reps
- Set 4: 110lbs. - 5 reps
- Set 5: 110lbs. - 5 reps
Pressdowns:
- Set 1: 200lbs. - 5 reps
- Set 2: 200lbs. - 5 reps
- Set 3: 180lbs. - 5 reps
- Set 4: 160lbs. - 5 reps
- Set 5: 180lbs. - 5 reps
Tricep Extensions (two-handed cable):
- Set 1: 140lbs. - 5 reps
- Set 2: 160lbs. - 5 reps
- Set 3: 180lbs. - 5 reps
- Set 4: 200lbs. - 5 reps
- Set 5: 200lbs. - 5 reps
Dips:
- Set 1: 5 reps
- Set 2: 5 reps
- Set 3: 5 reps
- Set 4: 5 reps
- Set 5: 5 reps
Goodmornings:
- Set 1: 95lbs. - 8 reps
- Set 2: 115lbs. - 8 reps
- Set 3: 135lbs. - 8 reps
Thanks, trapzilla. I'm working specifically hard on my shoulders... For some reason I'm genetically predispositioned to gain muscle in certain areas MUCH faster than others. My chest and traps are relatively large, while my delts currently leave something to be desired.
Posted by: Little Jon
"Evolutionary Rage Train" --- Day #6 --- July 4, 2011
Rest day - Abs for thirty/forty minutes. Nothing special.
Posted by: davegmb
If you want to put front and side laterals in the same workout have you tried John meadows 6 ways?
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Evolutionary Rage Train
