fo' shizzle's journal [Forum Archive]

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fo' shizzle's journal

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Posted by: shiznit2169

Well, well, well. Time to start up a journal to keep track of my stats. I have been lifting since the end of february and i'm proud of what i have done so far increasing strength and seen some gains. I took a week off last week and have started a new routine today. My old routine looked like this

Day 1: Chest/Back
Day 2: OFF
Day 3: Legs
Day 4: OFF
Day 5: Shoulders/bi's/tri's
Day 6: OFF
Day 7: Abs/15-20 mins cardio

Repeat

I am currently maintaining right now and will start a serious cutting diet as soon as i get out of school. It's kind of impossible to do during school and i have work after school so i can't eat every 2 hours.

New routine will look like this

Day 1: Chest/tri's/abs
Day 2: OFF
Day 3: Legs
Day 4: Shoulders/abs
Day 5: OFF
Day 6: Back/Bi's
Day 7: OFF

I will throw in some cardio 2-3 times a week on whatever days i feel like doing them.

I started chest/tri/abs today and i went a little easy since it was my first day back. It was a great workout to start off and cannot wait til tuesday. Days off suck.

Chest

Flat Dumbbell Bench

50 x 8
55 x 8
60 x 8

Incline Dumbbell Bench

40 x 10
45 x 8
50 x 8

Flyes

30 x 8
30 x 8

Pec Deck

70 x 8
80 x 8
90 x 8

Triceps

Dips

10 x 1 (The last rep took me like 20 seconds to get up. lol my chest was exhausted after that so i couldn't do another set)

Skull Crushers

40 x 10
40 x 8
50 x 8

2 hand rope cable extension

80 x 10
90 x 8
100 x 8

2 hand rope cable overhead extension

50 x 8
60 x 8
70 x 8

My tri's were really pumped after those workouts. I love seeing the horseshoe look.

Abs

Decline situps

1 x 30
1 x 30 (weighted - holding 25 pound plate)

Weighted Crunches

1 x 25
1 x 25

Swiss ball crunches

1 x 40
1 x 40

My abs were really hard after that last set. A great workout overall and cannot wait to get out of school to start my diet.

Legs on tuesday is next

Posted by: Pylon

Wow. Nice w/o. What was your total time on it?

On your DB sets, are those weights total or each arm?

Posted by: ihateschoolmt

Quote:

Originally Posted by shiznit2169

Flat Dumbbell Bench

50 x 8
55 x 8
60 x 8

Incline Dumbbell Bench

40 x 10
45 x 8
50 x 8

Flyes

30 x 8
30 x 8

Pec Deck

70 x 8
80 x 8
90 x 8 I think you should drop the peck deck, maybe kick up the intensity on the other lifts.

Triceps

Dips

10 x 1 (The last rep took me like 20 seconds to get up. lol my chest was exhausted after that so i couldn't do another set)

Skull Crushers

40 x 10
40 x 8
50 x 8

2 hand rope cable extension

80 x 10
90 x 8
100 x 8

2 hand rope cable overhead extension

50 x 8
60 x 8
70 x 8 Same here, drop this, more intensity on other lifts.

Comments in bold. Pretty good routine. Good luck on your goals.

Posted by: shiznit2169

Quote:

Wow. Nice w/o. What was your total time on it?

On your DB sets, are those weights total or each arm?

It's for each arm, if that was the total i would be one weak mofo lol

it took me about an hour to finish

ihateschoolmt, what do u suggest i do instead of pec deck and 2 hand rope cable overhead extension.

CG bench press? anything else?

Posted by: ihateschoolmt

Quote:

Originally Posted by shiznit2169

I meant drop them. That's a few to many sets. Don't add another exercise. I do think CG bench is better than dip though.

Posted by: shiznit2169

alrighty then

Posted by: shiznit2169

btw pylon, u look great after seeing your 2 pictures. Big improvement!

Posted by: Pylon

Thanks, bro. Still some work to do...

For what it's worth, I love pec deck. I love the stretch and the change from presses. But the hater's right. You could do with a few less sets and more intensity.

Posted by: shiznit2169

Legs

Squats

135 x 8
185 x 8
225 x 8

Leg Press (including calf-pushes)

180 x 8 (calf 180 x 15)
270 x 8 (calf 270 x 15)
270 x 8 (calf 270 x 12) My calves really burned on this, woooo

Leg Extensions

90 x 8
115 x 10 (woops focused too much on the exercise rather than count the reps :/)
140 x 8

Leg Curls

50 x 8
70 x 8
85 x 8 omg, after gettin up after that last set, i almost pulled my left hammy. It felt tight!

I didn't bother with SLDL because i felt tightness in hammy's

Calf raises

80 x 15
100 x 15
140 x 15 These really burned too!

I went a little easy on legs today. It was my first time doing them after taking a week off.

Shoulders tomorrow

Posted by: DOMS

Strange, you do more on the leg extensions than I do, but you do far less on the Calf Raises. Why is that?

Posted by: shiznit2169

Quote:

Strange, you do more on the leg extensions than I do, but you do far less on the Calf Raises. Why is that?

You mean weight wise or rep wise? If you mean weight wise, i can do a lot more than that. I just went a little easy today just to get my legs back in shape. I could have done more reps too but 15 was enough for 3 sets. I'll be increasing the weight as i start adapting again.

Posted by: Pylon

Looks good. Keep it up!

I love SLDs. Even if my hams are tight, I'll do a set or two of very light weight. Seems to help loosen and stretch them.

Posted by: shiznit2169

Shoulders

Military Press

50 x 8
70 x 8
80 x 8

Seated Dumbbell Press

40 x 8
40 x 8
50 x 5

Lateral Raises

15 x 8
20 x 8
20 x 8

Reverse Flyes

12 x 8
15 x 8
15 x 8 (Didn't really like these)

Abs

Twisting Crunches

1 x 25
1 x 25 (weighted - holding 25 pound plate)
1 x 25 (weighted - holding 25 pound plate)

Swiss Ball Crunches

1 x 40
1 x 40
1 x 40

Posted by: shiznit2169

Back

WG Pull-ups

2 x failure

CG pull-ups

1 x failure

Deadlifts

135 x 8
185 x 5
225 x 5
245 x 3

Dumbbell Rows

50 x 8
60 x 8
70 x 8

WG Lat Pulldown

60 x 8
70 x 8
90 x 8 (Remember it's not the weight, it's the form)

CG Lat Pulldown

60 x 8
70 x 8
90 x 8 (good form)

Biceps

Incline DB Curls
25 x 8
30 x 8

Concentration Curls

25 x 8
30 x 6 (failed...my arms were dead)

DB Wrist Curls

15 x 8
20 x 8

I had a great back workout. Absolutely tortured it. Bicep workout was ok. Deadlifts is improving (especially the grip)

Posted by: Pylon

Deads are looking great, as is the rest of the w/o. Way to go!

Posted by: shiznit2169

thanks pylon!

Posted by: shiznit2169

Chest

Flat DB Bench (each hand)

50 x 10 (warmup)
60 x 8
65 x 7 (last rep failed)
60 x 8

Incline DB Bench

50 x 8
40 x 8
40 x 8

Incline DB Flyes
25 x 8
30 x 8
35 x 8

Triceps

Dips

bw x 8
bw x 8
bw x 8

CG Bench Press

135 x 8
135 x 8
95 x 10 (my tri's were hammered after the second set, had to decrease weight)

2 hand rope cable extension

70 x 10
80 x 10
95 x 10

Abs

Twisting Crunches

1 x 25
1 x 25 (weighted - holding 25 pound plate)
1 x 25 (weighted - holding 25 pound plate)

Knee Raise
bw x 12
bw x 12
bw x 12

Swiss Ball Crunches

1 x 30
1 x 30
1 x 30

Cardio

Moderate pace - 10 minutes

Today was a great workout. I felt pumped after chest and my tri's are getting stronger. The reason why i always do DB Bench Press is because i lift alone and i dont trust most people at my gym to spot me. There arn't a lot of strong people as most of them are old or women. Not too many guys my age. The most i can do without a spotter is 135 x 10 but when i do 185, i dont feel confident enough doing it alone.

Posted by: Pylon

There's nothing wrong with doing DB presses. I use them as a change up. If not, I do presses on hammer strength or smith machines. Better safe than sorry.

Posted by: shiznit2169

Legs

Squats

135 x 8 (warmup)
275 x 8
275 x 8
225 x 12

Leg Press (including calf-pushes)

270 x 8 (calf 270 x 20)
270 x 8 (calf 270 x 15)
360 x 8

Leg Extensions

90 x 8
115 x 8
140 x 8

Leg Curls

50 x 8
60 x 8
70 x 8

SLDL's

95 x 8
115 x 8

Calf raises

100 x failure
140 x failure

I had an intense workout today. Pretty close to a 'shock' type but i moved quickly. Felt a good pump afterwards. Also, i felt very tired today. I was yawning a lot because school is very tiring and had little trouble sleeping last night.

Posted by: ihateschoolmt

Nice work out.

Posted by: shiznit2169

Quote:

Nice work out.

thanks

Posted by: Pylon

Looooooove leg day! Good w/o!

Posted by: shiznit2169

Shoulders

Military Press

65 x 10 (warmup)
95 x failure
85 x failure
75 x failure

I did this exercise doing dropsets

Arnold's Press

45 x 8
35 x 8
30 x 5 (my shoulders were dead from military press, had to decrease weight a little)

Lateral Raises

15 x 10
20 x 10
15 x failure

Upright Rows

65 x 10
75 x 10
85 x 10

Abs

Twisting Decline Crunches

1 x 25
1 x 25 (weighted - holding 25 pound plate)
1 x 25 (weighted - holding 25 pound plate) There were so many people watching me do these. It was like they stopped what they were doing and just focused on me. Like i was going really fast and straining here and there. I dont know if they were impressed that i was doing this workout intense as possible (thinking i had killer abs) or they were thinking (what the hell is he doing?) because ive never seen anybody do this exercise ever.

Crunches (machine - weighted)

25 x 30
35 x 30

Swiss Ball Crunches

1 x 40
1 x 40

I had a half good workout and half shitty workout. Right when i started military press, my left shoulder was just feeling numb and couldnt get it loose. I had trouble with arnold's presses and upright rows was ok. However, i did have a great ab workouts (probably my best ever) as they felt very hard and tight afterwards. Too bad my BF isnt low enough to see it

Posted by: fUnc17

good workout man, but i'd tone the volume down a little bit since your going to failure. 13 sets for just shoulders is alot. I usually do 6 - 9 sets depending on the exercises.

Also on ur tri exercises your doing 9 sets, honestly i think thats too many sets. remember more is not neccesarily better. I'd go with 6 sets for tri's. 14 sets for legs is semi- acceptable depending on intensity, but id cut an exercise out and just rotate it with something.

Posted by: shiznit2169

Quote:

good workout man, but i'd tone the volume down a little bit since your going to failure. 13 sets for just shoulders is alot. I usually do 6 - 9 sets depending on the exercises.

Also on ur tri exercises your doing 9 sets, honestly i think thats too many sets. remember more is not neccesarily better. I'd go with 6 sets for tri's. 14 sets for legs is semi- acceptable depending on intensity, but id cut an exercise out and just rotate it with something.

ya i knew i was doing too many sets and should cut out some exercises. For the intensity, what do you suggest i do for volume and reps? Should i always be doing 3 sets of 2-3 exercises and lift at 80-90% max?

by the way i usually dont train til failure, i usually do 3 sets of 8 reps but today i felt like doing some drop sets and doing shoulders as intense as possible. But that didnt really workout for me today so ill stick with the 3 x 8

Posted by: fUnc17

Quote:

Originally Posted by shiznit2169

since you train bodyparts... volume wise, do 9-12 sets for the larger muscles (legs, back, chest) and 6 sets for smaller muscles (bi's/tri's/shoulders). And as far as intensity.. it depends on the movement. dont train bi's with 80% of ur 1RM, but it makes sense to train at that intensity (sometimes) with larger body parts and movements... such as bench press, squats, and deadlifts.

And i wouldnt limit myself to only 3 sets of 2-3 exercises, switch it up every once and awhile. Try to avoid doing the same exercise with the same volume and intensity, your body gets used to it

Posted by: shiznit2169

ok my next workout is friday which is back/bi day. Since i did this workout last friday..

Quote:

Back

WG Pull-ups

2 x failure

CG pull-ups

1 x failure

Deadlifts

135 x 8
185 x 5
225 x 5
245 x 3

Dumbbell Rows

50 x 8
60 x 8
70 x 8

WG Lat Pulldown

60 x 8
70 x 8
90 x 8

CG Lat Pulldown

60 x 8
70 x 8
90 x 8

Biceps

Incline DB Curls
25 x 8
30 x 8

Concentration Curls

25 x 8
30 x 6

DB Wrist Curls

15 x 8
20 x 8

Then i read this

Quote:

And i wouldnt limit myself to only 3 sets of 2-3 exercises, switch it up every once and awhile. Try to avoid doing the same exercise with the same volume and intensity, your body gets used to it

so im not 100% sure what youre trying to say. Are you talking about switching up all the exercises, the major body parts, or small body parts? ..or do u mean the set-rep change? What would u switch up with that workout i just posted?

Posted by: fUnc17

Quote:

Originally Posted by shiznit2169

ok my next workout is friday which is back/bi day. Since i did this workout last friday..

Then i read this

so im not 100% sure what youre trying to say. Are you talking about switching up all the exercises, the major body parts, or small body parts? ..or do u mean the set-rep change? What would u switch up with that workout i just posted?

that session is fine, you could even up the volume on ur bi's to 6 sets. what i meant by mixing it up was that you shouldnt do the same volume/intensity along with the same movement (exercise) every week because your body will eventually get used to it and not develop as much as it would if your doing many different movements (mixing it up, exercises, rep ranges AND intensities)

hope that helped

Posted by: shiznit2169

ya i understand now, thanks

Posted by: shiznit2169

Back

WG Pull-ups

2 x failure

Deadlifts

135 x 8 (warmup)
185 x 5
225 x 5
275 x 3 *PB (whoo very intense here)
155 x 8

WG Lat Pulldown

50 x 8
70 x 8
90 x 8 (I can do a lot more weight but this is like 70-75% of my 1RM so i focus on the form and flexing my traps and contracting)

CG Lat Pulldown

60 x 8
80 x 8
100 x 8 (Same as above)

Seated Cable Rows

50 x 8
60 x 8
70 x 8 (Same as above)

Biceps

Hammer Curls

25 x 8
30 x 8

Incline Curls

25 x 8
30 x 8

DB Wrist Curls

15 x 12
20 x 12

Reverse BB Curls

45 x 8
55 x 8

This was the best back/bicep workout i have ever had. I absolutely hammered my back doing deadlifts and had a great pump setting the tone for the rest of my workouts. It was a nice day out and their were a lot of people there today and this hot chick i like from my school was there so it was nice. Well i have work tomorow 10-6 and i'm not going to be too happy when i can barely bend over (i do construction work as part time - lots of lifting objects and moving around) so wish me luck.

I forgot to add, i have started to notice that my grip is getting a lot stronger. I used to barely hold up 275 for deadlifts..now i can grip it like it's nothing. The calluses are healing and i'm lovin it!

Posted by: shiznit2169

by the way, i dont lift with gloves or straps at all but i was wondering if they would help me with my deadlifts as soon as i start increasing the weight. Is it easier to grip the bar with straps/gloves or should i stick to raw lifting?

Posted by: Pylon

There is no question you can lift more with straps. People aruge about them, whether to use them (so your grip doesn't limit your ability to lift) or not (so your grip gets stronger.) I use them for heavy lifts, but try to grip the bar as long as I can without letting the straps take over. Just a thought.

Posted by: shiznit2169

Chest

Flat BB Bench

95 x 10 (warmup)
135 x 8
135 x 8
155 x 5
155 x 5 (i didnt have anyone around to spot me for 185 because i'm inconsistent doing these as some days i can get it up easily for 5 and other days i can barely do 2)

Incline DB Bench

45 x 8
45 x 8
50 x 8

Cable Crossovers

35 x 10
50 x 10
70 x 8 (i just tested the weight on this exercise because it was the first time i've done these in a long time)

Triceps

Skull Crushers

50 x 8
50 x 8
50 x 8

2 hand rope overhead extension

50 x 8
60 x 8
70 x 8

Abs

Machine Crunches (weighted)

10 x 25
20 x 25
25 x failure

Swiss Ball Crunches (with medicine ball overhead)

1 x 30
1 x 30

I had a decent workout today. Chest was great but tri's abs were ok. I was tired and not really in the mood.

Posted by: TriZZle305

Quote:

Originally Posted by Pylon

There's nothing wrong with doing DB presses. I use them as a change up. If not, I do presses on hammer strength or smith machines. Better safe than sorry.

I like the Hammer Machines too, so i can work on more explosion without nailin sumbody in the face w/ a dumbell..

Posted by: Pylon

Quote:

Originally Posted by TriZZle305

I like the Hammer Machines too, so i can work on more explosion without nailin sumbody in the face w/ a dumbell..

You say that like there aren't people in the gym who deserve to get hit with a db...

Posted by: shiznit2169

Legs

Squats

bar (warmup)
135 x 8
185 x 8
185 x 8
225 x 8
185 x 8
135 x 10

Leg Extensions

100 x 10
120 x 10
130 x 10

Leg Curls

50 x 10
60 x 10
70 x 10

SLDL's

95 x 8
115 x 8
135 x 8

Leg Press - Calf pushes

270 x failure
270 x failure

Standing Calf Raises

100 x 12
140 x 12
160 x 10

Posted by: TriZZle305

Quote:

Originally Posted by Pylon

You say that like there aren't people in the gym who deserve to get hit with a db...

there are quite a few people actually

Posted by: shiznit2169

Shoulders

Standing Arnold Press

25 x 8
30 x 8
35 x 8

Seated Dumbbell Press

35 x 8
40 x 8
40 x 8

Lateral Raises/Front Lat Raises Superset

15 x 8 / 15 x 8
20 x 8 / 20 x 8

Shoulder Shrugs - barbell

135 x 12
155 x 12
155 x 12

Abs

Machine Crunches - Weighted

25 x failure
35 x failure

Swiss Ball Crunches

1 x 30
1 x 30
1 x 30

Knee Raises

bw x 12
bw x 12
bw x 12

Today was the first time i tried Arnold Presses. It's just a little weird and i dont know if i am doing them right. This is the form i did http://www.abcbodybuilding.com/exerc...rnoldpress.htm

So am i doing them right or do u guys do it differently? I didnt use too much weight because my forearms got fatigued quickly. Please critique my shoulder workout too. I feel like i am not doing enough. I mean im doing the right amount of weight in which i do 8 reps/failure with good form but it still doesnt feel like i did enough once i finish shoulders. I might be worrying too much i guess?

Posted by: Cris2Blis

hi shiznit

just wanted to stop in your journal and share a joke with you... why does snoop dogg carry an umbrella....?

FA DRIZZLE!

heard it today and thought of your journal... really random i know but just wanted to share. (your workouts look awesome too!)

Posted by: shiznit2169

Quote:

hi shiznit just wanted to stop in your journal and share a joke with you... why does snoop dogg carry an umbrella....?

FA DRIZZLE! heard it today and thought of your journal... really random i know but just wanted to share. (your workouts look awesome too!)

that was funny. fo' shizzle my nizzle FA DRIZZLE!

Posted by: shiznit2169

Back

WG Pull-ups

2 x failure

Deadlifts

135 x 8 (warmup)
225 x 5
225 x 5
185 x 8

Dumbell Rows

50 x 8
50 x 8

WG Lat Pulldown

60 x 8
80 x 8
100 x 8

CG Lat Pulldown

60 x 8
80 x 8
100 x 8

Seated Cable Rows

50 x 8
60 x 8
80 x 8

Biceps

EZ Bar Curls

45 x 8
55 x 8 (Very slow reps, full ROM, flexing at top)

Concentration Curls

20 x failure
20 x failure (Very slow reps, full ROM, flexing at top)

DB Wrist Curls

20 x 15 (each arm)

Flexed Arm Hang

1 x failure (I decided to give this a try after reading this article here http://www.ironmagazine.com/article133.html and here http://www.fitstep.com/Misc/Newslett...e33-biceps.htm)

Plate Holds

2 x failure (gripping 45 pound plates and holding it by my side)

ok workout. Dissapointed in deadlifts. For some reason my lower back and my glutes were sore as i was doing deadlifts. I think they were sore from doing squats last tuesday which is odd because i usually recover pretty fast but this week was slow. The rest of the workout was alright i guess.

Posted by: Pylon

How did you like the arm hangs? I've not tried them yet, but they look interesting.

Posted by: shiznit2169

Quote:

How did you like the arm hangs? I've not tried them yet, but they look interesting.

it was a great pump for my biceps, i was like shaking as i was going down. lol

Posted by: Pylon

Thanks for the tip. My arms have never grown as I would like. I'll give em a shot.

Posted by: shiznit2169

ya, my shoulders and chest is growing pretty fast but my arms and legs are very slow because i am tall and have always been skinny. I feel a lot stronger than i look though.

Posted by: shiznit2169

Chest

Flat DB Bench

135 x 8 (warmup with BB because it was busy in the gym and all the seats for DB's were taken)
55 x 8 (finally got an open seat for DB)
65 x 8
65 x 7 (last rep failed)
55 x 8

Incline DB Bench

40 x 8
45 x 8
50 x 8

Incline DB Flyes

20 x 8
25 x 8
30 x 8

Triceps

CG Bench Press

135 x 8
135 x 8
155 x 7 (last rep failed)

2 hand rope pulldowns

50 x 8
60 x 8
70 x 8 (slow flexing tri's)

Abs

Decline Twisting Crunches

1 x 25
1 x 25 (weighted - holding 25 pound plate)
1 x 25 (weighted - holding 25 pound plate)

Swiss Ball Crunches

1 x 30
1 x 30 (Slow flexing abs at top to feel the burn)

Dips

bw x failure (for a good pump before i left)

Great workout today.

Posted by: Pylon

good w/o. Rope pulldowns have quickly become one of my favs. Actually, anything with a rope and pulley is high on my list right now.

Posted by: shiznit2169

Quote:

good w/o. Rope pulldowns have quickly become one of my favs. Actually, anything with a rope and pulley is high on my list right now.

ya i love it. Great pump for tri's.

Also, is it me or are you the only one to respond to my journal? I read everyone else's journal and a lot of people respond/critique their workout except me. I guess popularity counts as being a member for just 3 months.

Posted by: ihateschoolmt

Your warm ups are too heavy. Other than that it looks a lot like my routine.

Posted by: shiznit2169

Quote:

Your warm ups are too heavy. Other than that it looks a lot like my routine.

I'm not following? The only warmup i had today was BB Bench for 135 (which is light weight for me) to get the blood flowing. Then i follow through with the rest of the workout with real sets. No more warmups.

Posted by: ihateschoolmt

Quote:

Originally Posted by shiznit2169

Warm ups arn't suposed to cause any fatique, but it's not a big deal.

Posted by: shiznit2169

ya i know, i try my best not do very light warmups (more like 30-40% of my 1RM) so i can actually feel something to get it going.

Posted by: shiznit2169

Legs

Squats

bar (warmup)
135 x 8 (ATF)
185 x 8 (ATF)
225 x 8 (ATF on 1st rep..barely got it so last 7 reps were parallel because i had no spotter)
185 x 8 (ATF)

I can do a lot more than 225 if i had someone to spot me, i have to do 225 as my max going parallel or otherwise i'd make a fool of myself

Leg Press including calf-pushes

180 x 8 (calf-pushes x failure)
270 x 8 (calf-pushes x failure)
360 x 8

Leg Extensions

90 x 8
115 x 8
135 x 8
150 x 8

Seated Leg Curls

70 x 8
95 x 8
110 x 8

Lying Leg Curls

50 x 8
60 x 8
70 x 8

Standing Calf Raises

100 x failure
140 x failure
160 x failure

Pretty good workout. I wish i had done 1-2 more sets of squats. My legs seem to be getting stronger as i am noticing my calves and quads starting to show. Some of the weight has gone up especially leg extensions.

I have a question though. Are hammy's considered a major bodypart? Should i be doing 9-12 sets or is 6 sets ok? I usually always do 2 exercises of 3 sets rotating between SLDL's, leg curls, and seated leg curls or should i be doing more?

Posted by: shiznit2169

Shoulders

Military Press - Rest/Pause Drop Set

55 x 8 (warmup)
95 x failure (RI 15secs)
85 x failure (RI over 1 minute because just as i proceeded to do 75 pounds, a trainer and her trainee cut in front of me to decide the appropriate weight from the rack that he can do for his exercise..which they took like 30 seconds...then some guy comes up to me and asks to spot him for his bench press and im not an asshole so i did..this really screwed up my dropset)
75 x failure

Lateral Raises/DB Press - Superset

lat raises 25 x 8 / (some guy took over my seat for DB Press so i had to adjust the other seat which took about 30 secs)

DB Press 50 x 5 (failed last rep)
lat raises 20 x 8 / DB Press 40 x 5 (failed last rep)
lat raises 15 x 8 / DB Press 30 x 6

Abs

Decline twisting crunches

1 x 25 (RI 30secs)
1 x 25 (weighted - holding 25 pound plate; RI 15secs)
1 x 25 (weighted - holding 25 pound plate)

Swiss Ball Crunches

1 x 25 (RI 30secs)
1 x 25 (RI 15secs)
1 x 25

Leg Raises

bw x 12
bw x 12

HIIT Cardio - 10 minutes

I usually never get disrupted during my workout and today was the 1st time someone asked me to spot him. The day i decide to try out the superset/dropset, i get bothered and pissed me off big time. However, i did manage to get some intense work in and my shoulders were so fatigued doing supersets. I had to drop the weight substantially.

Posted by: shiznit2169

i guess i'm not popular enough for people to comment/critique my journal as i see everyone else getting good replies.

Posted by: shiznit2169

Back

WG Pull-ups

Tempo: 3-0-1
RI: 45secs
2 x failure (11 reps first time, 6 reps second time)

Deadlifts

Tempo: 1-0-1
RI: 60secs

135 x 8 (warmup)
185 x 6
225 x 6
315 x 1 PB*
185 x 8

WG Lat Pulldown/CG Lat Pulldown Superset

Tempo: 3-2-2
RI: 45secs

60 x 8/60 x 8
80 x 8/80 x 8
100 x 6/100 x 6

Seated Cable Rows

Tempo: 2-2-1
RI: 60secs

50 x 8
70 x 8
80 x 8

Biceps

FLEX Curls

Tempo: 2-0-2
RI: 30secs

45 x 8
65 x 8

DB Wrist Curls

15 x 12
20 x 12

Flex Arm Hang

1 x failure

Finally hit 3 plates on the deadlift. I was really pumped and said fuck it, im going for it. I have a question though for anyone who cares enough to respond to my journal..do you think it would be easier to deadlift with the barbell on the ground in the starting position as opposed to lifting it off the rack (which is what i do) and starting with the barbell held at my waist? I haven't tried starting from the ground and was wondering if it would be easier to do more weight.

*Another note, i am going to switch tricep and bicep to make it chest/bicep/abs and back/tri's because my bi's are heavily fatigued after doing back and i can barely do 2 sets of bicep work.

Posted by: P-funk

the tempo looks fine if you want to control for the concentric motion 9ie 2/0/2). I just rarely control for that as I more often then not control the eccentric and static.

for the deadlift it is just that....a deadlift. Taking it off the rack would mean that you are then creating momentum by getting an eccentric and that deadfeats the purpose of the lift. Which is to lift dead weight from the ground up. Overcoming the bars static inertia is what makes the exercise.

Posted by: shiznit2169

alright, then ill start from the ground.

Posted by: P-funk

Quote:

Please critique my shoulder workout too. I feel like i am not doing enough. I mean im doing the right amount of weight in which i do 8 reps/failure with good form but it still doesnt feel like i did enough once i finish shoulders.

the shoulders are so overworked since they are involved in pretty much every movement you do with your arms. Even when you train bis and tris, both of those muscles cross the shoulder joint so you are working your shoulder to an extent. That siad, I would not do that much work. If I were training shoulders I would do one press, not two. There is no need to press that much since you are benching on another day and that is very anterior. I am not a fan of front raises since I don't see a need to overload my anterior delts anymore than they are just in daily activity. Also, don't neglect to trian your rear delts!! They are going to balance out your shoulder joint and help keep it stable.

Posted by: shiznit2169

Quote:

Also, don't neglect to trian your rear delts!! They are going to balance out your shoulder joint and help keep it stable.

what exercises are good for the rear delts? The only direct shoulder work i have ever done are military press, db press, lateral raises, front lat raises, and shoulder shrugs.

Posted by: P-funk

Quote:

Originally Posted by shiznit2169

what exercises are good for the rear delts? The only direct shoulder work i have ever done are military press, db press, lateral raises, front lat raises, and shoulder shrugs.

rev. peck deck
bent over DB laterals
prone incline DB rear delt raises
cable rear delt flyes
cable face pulls
prone incline DB face pulls

Posted by: shiznit2169

Chest

Incline DB Press

tempo: 3-0-1
RI: 45secs

55 x 8
50 x 8
50 x 8

Flat DB Press

tempo: 3-0-1
RI: 45secs

50 x 8
55 x 8
65 x 8

Flat DB Flyes

tempo: 2-1-2
RI: 30secs

25 x 8
30 x 8
35 x 8

Abs

Decline twisting crunches

tempo: 1-0-1
RI: 60secs

1 x 25
1 x 25

Machine Crunches - Weighted

tempo: 1-0-1-2 (1 sec eccentric, 0 pause, 1sec on concentric, 2sec hold at top)
RI: 60secs

25 x failure
35 x failure

Cardio - 10 minutes moderate-HIIT training

I didn't do any tricep work today because i am switching bi day with tri day to make it Chest/bi/abs on sunday and back/tri on friday because my bi's were heavily fatigued from doing back and tri's from chest so a switch should enable me to do some direct work.

Posted by: shiznit2169

Legs

Squats - Dropsets

Tempo: 2-0-1
RI: 60secs

135 x 8 (warmup)
275 x 3
225 x 8
205 x 8
185 x 8
155 x 8 (tempo: 1-3-1 .. 1 ecc, 3 pause at bottom of squat, 1 conc)
135 x 8 (tempo: 1-3-1 .. 1 ecc, 3 pause at bottom of squat, 1 conc)

Leg Extensions

tempo: 3-0-1
RI: 45secs

115 x 8
140 x 8
155 x 8

Leg Curls

tempo: 2-0-1
RI: 45secs

55 x 8
65 x 8
75 x 8

SLDL's

tempo: 1-0-1
RI: 60secs

95 x 8
115 x 8
135 x 8

Standing Calf Raises

tempo: 2-0-2
RI: 60secs

100 x failure
140 x failure
180 x failure

Posted by: Pylon

nice w/o...

drop squats! Excellent! I did those last week since my core wore out a little before my legs. I love em!

Posted by: shiznit2169

.. omg did someone FINALLY respond to my journal? Now i dont feel so alone posting my workouts with nobody giving me congrats for a good workout!

What do i need to do to gain popularity??

Posted by: shiznit2169

Shoulders

Military Press

tempo: 2-0-1
RI: 60sec

95 x 10
85 x 10
75 x 10

Lateral Raises

tempo: 1-0-1
RI: 45secs

20 x 8
20 x 8
15 x 12

Reverse Pec Deck

tempo: 2-1-1
RI: 60secs

60 x 8
70 x 8
80 x 8

Dumbbell shoulder shrugs

tempo: x/x/x
RI: 30secs

55 x 15
65 x 15
75 x 15

Abs

Twisting decline crunches

1 x 20 (holding 25 pound plate)
1 x 20 (non-twisting - slower ROM and fully contracting at top - holding 25 pound plate)

Swiss Ball Crunches

1 x 30
1 x 30
1 x 30

Knee Raises

bw x 12
bw x 12
bw x 12

Posted by: shiznit2169

Back

WG Pullups/CG Pullups

tempo: 2-0-1
RI: 45secs

bw x failure/bw x failure

Deadlifts

tempo: x/x/x
RI: 60secs

135 x 8 (warmup)
225 x 8
275 x 3
225 x 5
185 x 8
135 x 8

CG Lat Pulldowns

tempo: 2-2-1
RI: 45secs

60 x 10
80 x 10
100 x 10

Seated Cable Rows

tempo: 2-2-1
RI: 45secs

50 x 8
60 x 8
70 x 8

Triceps

CG Bench Press

tempo: x/x/x
RI: 30secs

135 x 8
135 x 8

2-hand rope pulldowns

tempo: 1-1-1
RI: 30secs

3 sets x 8 ( i didnt know the weight because i used a different machine and the numbers were random...went like 30, 35, 42.5, 50 .. but did not feel like that weight)

Posted by: 99hawkins

Confused a little here...

Quote:

185 x 5

I really hope that doesn't mean you will do 5 sets of 185 reps??!!

Or ... does it?

Posted by: Pylon

Very impressive work, Shiz. Well done!

Posted by: shiznit2169

99hawkins, no it's the other way around. I do 185 pounds for 5 reps.

pylon, thanks for commenting in my journal. You're the only one that does. I read everyone's elses journals, comment about them and give them good advice/congrats but they wont for me.

Posted by: 99hawkins

Shiznit

Doh! Sorry man, I had a dumb moment! Yeah I understand now, weight x reps. Got it. How is the routine going for you?

Posted by: shiznit2169

it's going well. I like it.

Posted by: shiznit2169

Chest

Flat DB Press

tempo: 2-0-1
RI: 45secs

70 x 8 PB
65 x 7 (last rep failed - got stuck half way)
55 x 8

Incline DB Press

tempo: 2-0-1
RI: 45secs

50 x 8
45 x 8
40 x 8

Decline DB Press

tempo: 1-0-1
RI: 30secs

25 x 8
35 x 8
40 x 8

Biceps

Preacher Curls/Standing EZ Bar Curls Superset

45 x 8/55 x 10

Hammer Curls

40 x 10

Abs

Decline twisting crunches (weighted - holding 25 pound plate)

tempo: 1-0-1
RI: 60secs

1 x 25
1 x 25

Swiss Ball Crunches w/ medicine ball overhead

1 x 30
1 x 30

Cardio - 13 minutes HIIT training on treadmill

Good workout today. My bench seems to be getting stronger and i'm starting to get the hang of cardio. I dont hate it as much as i used to. I also gave decline DB press a try today and it wasn't that bad. It just has a short ROM.

Posted by: shiznit2169

Legs

Squats

tempo: 1-2-1
RI: 60secs

135 x 8 (warmup)
225 x 8
185 x 10
155 x 12

Leg Press

tempo: 2-1-1
RI: 45secs

180 x 8 (calf pushes x 15)
270 x 8 (calf pushes x 12)
360 x 8

Leg Extensions

tempo: 2-2-1
RI: 30secs

115 x 8
140 x 8

Leg Curls

tempo: 1-1-1
RI: 30secs

55 x 10
75 x 10

Seated Leg Curls

tempo: x/x/x
RI: 30secs

90 x 8
110 x 8

SLDL's (dumbbell in each hand)

tempo: 1-1-1
RI: 45secs

30 x 8
40 x 8
45 x 8

Standing Calf Raises

tempo: 2-2-2
RI: 30secs

120 x failure
180 x failure

Somewhat of a shitty workout today. Right before i started, my legs were sort of cramped from heavy deadlifts last friday and cardio last sunday. As soon as i finished the 2 set of squats, i was out of breath and tired. However, i did finish it off strong.

Posted by: shiznit2169

Shoulders

Seated DB Press

tempo: 2-1-1
RI: 60secs

30 x 8 (warmup)
50 x 8
45 x 8
40 x 8

Bent over laterals

tempo: 1-1-1
RI: 45secs

15 x 8
20 x 8
15 x 10

Frontal Raises

tempo: 1-1-1
RI: 30secs

20 x 8
25 x 8

Upright Rows

tempo: 1-2-1
RI: 30secs

60 x 8
70 x 8

Abs

Machine Crunches (weighted)

tempo: 1-2-1
RI: 30secs

25 x failure
35 x failure

Swiss Ball Crunches

tempo: 1-1-1
RI: 45secs

1 x 30
1 x 30

Posted by: shiznit2169

Back

WG Pull-ups

tempo: x/x/x
RI: 45secs

1 x 10 (failure)
1 x 6 (failure)

WG Lat Pulldown

tempo: 1-2-1
RI: 45secs

60 x 8
80 x 8
100 x 6 (failed last 2 - dropped weight to 90 to finish it off)

Barbell Rows

tempo: 1-2-1
RI: 60secs

overhand/underhand grip

95 x 8 / 95 x 8
115 x 8 / 115 x 8

Just focused on the form here

CG Seated Rows

tempo: 2-2-1
RI: 60secs

50 x 8
60 x 8
80 x 8

Dumbbell Rows (each hand)

tempo: 2-1-1
RI: 30secs

50 x 8
50 x 8

Triceps

Dips

tempo: x/x/x

bw x failure (15)

Overhead tri extensions (both hands)

tempo: 1-1-1
RI: 30secs

30 x 8
35 x 8

Skull Crushers

tempo: 2-1-1
RI: 30secs

50 x 8
50 x 8

Took a break from deadlifts today. Glutes and legs were a little sore and i have work in a few hours so i didn't want my back to be dead. My work involves a lot of carrying and moving around heavy objects, etc.. as a part time job for the summer before i go off to college. It's a real pain when my lower back is hammered from lifting.

Posted by: fUnc17

nice w/o man, why dont u try doing 1 hand tri extensions? the 1 handers are my fav tri exercise... i get a great pump from them

Posted by: shiznit2169

ya, i used 2 hands today because i havent done them in a long time but i will be doing 1 hand tri extensions soon.

Posted by: Seanp156

Nice w/o... Yeah, I understand the not doing deadlifts thing. My summer job involves scanning barcodes on CD, putting them in shipping envelopes, etc (LOTS of repetition)... You'd think the biggest pain would be the occassional papercut, but actually, after a couple hours of doing that your back and neck get to be a little sore.

Posted by: shiznit2169

thanks for the compliments guys, first time in a while.

Posted by: shiznit2169

well i couldnt get my workout done today since it was founders day today and had a few errands to run. Then everyone needed the car so im stuck here until 3 which is my best friends grad party and another party later on tonight. Hopefully ill avoid the alcohol. Tomorrow is my graduation and then the all night party so it's gonna be really fun but i will not be able to eat a lot and probably end up having like 2000 calories.

I'll be back on track monday when my schedule is more flexible and i have more time to eat and lift.

Posted by: Seanp156

Hehe, I know how that is. I basically had the same thing going on last week except I had a car, so getting to the gym wasn't a problem. Have fun

Posted by: shiznit2169

Quote:

Hehe, I know how that is. I basically had the same thing going on last week except I had a car, so getting to the gym wasn't a problem. Have fun

Lucky you. My dad and mom obviously have their own car. The third car my dad bought is shared between me, my older sister and younger brother since they both drive. I hate having to share it all the time because we constantly fight over when we have it and act like it's ours. Gas money is a big issue too since i always end up paying for it the majority of the time because i'm the only one that works and they dont even have a job yet. My dad wont let me buy my own car because he thinks i should save it for college and other important things later in life and thinks i dont need one. I'm just lucky my oldest sister is not home this summer (since she goes to school in San Diego) so 4 kids and 1 car would mean like hell all summer.

Posted by: Seanp156

That sucks. I have two older sisters, but they're both gone right now. One's married and the other's been in Germany and Japan the last year and a half. Although, when she gets back cars might be a problem because my dad's using her old car since he's having mechanical problem with our van (it's like 12 years old, been driven pretty much every day).

Posted by: TriZZle305

Lucky Me my sister's 7 years older.. i had a car all during grad week... and was never home.. and rarely worked out

Posted by: shiznit2169

All right. I had a long, but fun weekend. Saturday i was at my friends graduation party all day and then went over another friends party before fireworks on founders day. I had a couple beers so it wasnt too bad. Sunday was the day of graduation. It was unbelievably hot outside (95 degrees) and everyone was soaking in sweat with pants and shirt on. It was a quick one so it was nice to get the diploma and we had mr kraft (owner of patriots) as a guest speaker. After that my family and i went out to eat at the 99 and i had a buffalo chicken sandwich as a cheat meal. I just ate so much because i missed the good taste. Went back to my friends house and this is where i absolutely killed my body. I had about 7 beers, got really drunk and didnt even eat for a good 10 hours or so. We had that all night party at the high school from 10pm - 5 am. I was so hungry and tired. It was very fun though, playing poker, riding the mechanical bull, being hypnotized, etc... Got home around 5:30 am and had protein shake and oats. Went to sleep and woke up around 12:30. I just had a bowl of cereal and protein shake so i need to get to the gym today and make up for my scheduled workout yesterday. Im finally free for this summer so now more bullshit and time to get focused. Back on track tomorrow dieting wise.

Posted by: shiznit2169

Chest

Flat DB Bench

tempo: 2-0-1
RI: 60secs

50 x 8 (warmup)
70 x 8
70 x 6
60 x 5 (last rep failed)
55 x 5 (last rep failed)

Incline DB Press

tempo: 2-0-1
RI: 45secs

45 x 8
45 x 8
40 x 8

DB Flyes

tempo: 2-1-2
RI: 30secs

30 x 8
35 x 8
30 x 10

Biceps

FLEX Curls

tempo: 3-0-3
RI: 45secs

65 x failure
75 x failure (dropped the 5's) finished off 65 x failure

Abs

Leg Raises

bw x 12
bw x 12

Swiss Ball Crunches

1 x 30
1 x 30

It was nice to get back in the gym after a long weekend of cheat meals, low calories, and too much alcohol. From now on forward, im going to be very strict in my training routine and diet until i go off to college. Once at college, it's going to basically be an on/off situation because of the 3 meals/day plan and other busy activities/workload. Hopefully, it'll work out.

Posted by: P-funk

looks like a good workout.

Posted by: shiznit2169

Legs

Squats

ATF
tempo: x/x/x
RI: 65secs

135 x 8 (warmup)
185 x 8

Parallel
tempo: 2-0-2
RI: 65secs

235 x 8
185 x 15
155 x 15

Seated Leg Press/Calf-pushes

tempo: 1-0-1
RI: 60secs

195 x 10/195 x failure
295 x 10 (calf-pushes 275 x failure)
395 x 10 (these were my first time doing them, 395 is the highest it goes and was fairly easy so ill stick with the 45 degree leg press)

Leg Extensions

tempo: 2-1-1
RI: 45secs

115 x 8
130 x 8
145 x 8

Leg Curls

tempo: 1-0-1
RI: 40secs

55 x 10
70 x 10
80 x 8

SLDL's

tempo: 1-0-1
RI: 45secs

95 x 8
115 x 8
145 x 8

Standing Calf Raises

tempo: 2-2-2
RI: 30secs

200 x failure
160 x failure
120 x failure

Stretch

It felt really good stretching those hamstrings. I was suprised that i could touch the floor keeping my legs straight because i am not a very flexible guy. I should start doing more stretching at the end of my workouts. They helped me walk better rather than stumble and push myself going up the stairs, lol.

Posted by: P-funk

why warm up with full squats and then just squat to parallel during worksets??

try slowing down the negative and the amount of time you are in the hole for squats and SLDLs if you want to build your legs up.

Posted by: shiznit2169

Quote:

why warm up with full squats and then just squat to parallel during worksets??

try slowing down the negative and the amount of time you are in the hole for squats and SLDLs if you want to build your legs up.

I've tried many different methods of trying to warmup my legs for the heaviest squats. What's the proper way, or how do you warm up? It seems like somedays my legs can go for 315 and other days i can barely do 275. Should i do another exercise before squats, or 5 minutes of cardio?

What do you suggest for the tempo's when im in the hole for squats and SLDL's?

Posted by: shiznit2169

Shoulders

Seated single-arm DB presses (alternating each arm - one going up and other going down)

tempo: 2-1-1
RI: 45secs

20 x 12 (warmup)
30 x 8
40 x 8
50 x 4
45 x 4

Lateral Raises

tempo: 2-2-1
RI: 30secs

12 x 8
15 x 8
20 x 8

These felt great. I tried doing less weight with a slower tempo today and i was surprised that i felt the burn more than doing heavier weight with a faster tempo.

Face Pulls

tempo: 1-2-1
RI: 30secs

40 x 8
60 x 10
60 x 10

This was the first time i've tried these. I'm not sure if i was doing the form right as i was expermenting different positions of where to stand and how far apart i was supposed to stretch it out when i pull it up to my face. I did feel the back of my shoulders but does anyone know if there is a video that shows you how to do these?

BB Shoulder Shrugs

tempo: 1-2-1
RI: 45secs

145 x 12
225 x 12

Forearms

Reverse DB wrist curls / DB wrist curls superset

12 x 12 / 15 x 12
15 x 12 / 20 x 12

Plate Holds

1 x failure (54 seconds)

Pretty good workout today. My forearms were about to explode after that plate hold. I could have gone longer but my fingers couldn't keep up with it. This was probably the quickest workout i ever had in my life because i only had 40 minutes to finish since i had to get home for something that came up. I also didn't do abs today because i ran out of time.

Posted by: P-funk

Quote:

Originally Posted by shiznit2169

no, i am saying why warm up with full squats and then not do them for working sets? why not just do full squats.

try anywhere from a 3-6 count negative and/or try sitting in the hole anywhere from 3-6 counts.....

1/6/1

or

6/0/1

Posted by: shiznit2169

Back

WG Pullups

tempo: 1-1-1
RI: 45secs

bw x 10
bw x 6
bw x 3

Deadlifts

tempo: 1-0-1
RI: 60secs

135 x 8 (warmup)
185 x 5
225 x 5
315 x 1
205 x 5
155 x 8

WG Lat Pulldowns

tempo: 1-3-1
RI: 45secs

60 x 8
70 x 8
80 x 8

CG Seated Cable Rows

tempo: 2-2-1
RI: 30secs

60 x 8
70 x 8
80 x 8

DB Pullovers

tempo: 2-1-2
RI: 30secs

20 x 8
30 x 8
35 x 8

I was unsure of the form here. I didn't know how to properly position myself on the seat. First i had my back on the front end of the seat with my legs out and then i tried with my back on the back end of the seat (as if you were going to do the bench press). So then i put my back on the seat looking sideways so my legs and head were off the seat and it did feel good.

Triceps

CG Bench Press

tempo: x/x/x
RI: 30secs

135 x 8
135 x 10

2-hand rope pulldowns

tempo: 1-2-1
RI: 40secs

60 x 8
70 x 8
80 x 8

Dips

bw x 16 (failure)

Nice workout today. Deadlifts were shaky at the start because my left quad was very sore from squats last tuesday. It was weird.

Posted by: P-funk

do your pullovers with the same setup that you would use for your bench press.

Posted by: shiznit2169

Quote:

do your pullovers with the same setup that you would use for your bench press.

so i position myself like i would for a bench press with my feet down on the floor, or on the seat? Then when i pull it back (behind my head) do i fully extend my arms at lockout as far as i can go or with elbows slightly bent?

Posted by: P-funk

Quote:

Originally Posted by shiznit2169

feet on the floor.

elbows slightly bent. Full ROM back.

Posted by: shiznit2169

Chest

Barbell Speed Bench (warmup)

tempo: x/x/x
RI: 30secs

135 x 8
135 x 8

Flat DB Bench

tempo: 2-1-1
RI: 60secs

70 x 8
65 x 6
55 x 7 (failed for 8)

I switched to DB's after warmups because i do not have a spotter to go heavy with BB

Incline DB Press

tempo: 2-1-1
RI: 45secs

50 x 8
45 x 7 (failed for 8)
40 x 8

Cable Crossovers

tempo: 1-2-1
RI: 40secs

40 x 8
50 x 8
60 x 8

DB Flyes

tempo: 2-1-2
RI: 30secs

30 x 8
35 x 8

Just for a stretch

Biceps

FLEX Curls

tempo: 2-1-2
RI: 45secs

45 x failure
65 x failure

Hammer Curls

tempo: 1-1-1
RI: 30secs

30 x 6
30 x 6

Flexed Arm Hang

bw x failure (about 30-40 seconds)

If you don't know what this is, it's basically a chin-up but you hold that position for as long as you can until you start to lower and finally drop. I got this idea here....

http://www.fitstep.com/Misc/Newslett...e33-biceps.htm

I felt weak today. I had to go to the gym about an hour after i got up (around 11 am) because i have to go to a cookout today so i was rushing through it and felt tired. I was failing short of my last rep which doesn't happen often. It was a good workout anyways.

Posted by: P-funk

for the speed work do less reps and more sets (2-3 reps x 8-10sets). You are not going to be moving fast enough if you are doing that high of reps.

Posted by: shiznit2169

Quote:

for the speed work do less reps and more sets (2-3 reps x 8-10sets). You are not going to be moving fast enough if you are doing that high of reps.

I wasn't really aiming to do speed bench, just basically warm up a little. However, is there any significance to doing 8 sets of 3 reps doing speed bench? I mean thinking about it, i think it does nothing at all except to build endurance which i'm not really shooting for...just body building.

Posted by: P-funk

Quote:

Originally Posted by shiznit2169

how does 8 sets of 3 build endurance? the whole idea is that 2-3 reps you can move as fast as possible and apply as much force as possible in order to work on your power. Any more reps than that and the set is taking to long and not training your power threshold which has a time element to it. The higher number of sets is an effort to maintain a certain amount of volume that you would normally have if you were training a different way...IE- 8 sets of 3 or 3 sets of 8 will both equate to 24 total reps. However, they will lead to different phyisological effects if performed correctly.

Posted by: shiznit2169

So, at what percentage of my 1RM should i be performing the speed bench?

Posted by: P-funk

anyhwere from 60-75%

Posted by: shiznit2169

Warmup

cardio - 4 minutes treadmill
light squats

Legs

Squats

tempo: 3-5-1
RI: 65secs

135 x 8
155 x 8
185 x 6
205 x 6
135 x 10

omg, these were absolutely brutal in the hole. The weight is light for me but man, doing 205 with a 5 second count in the hole is a killer on my quads. I tried a different tempo change thanks to pfunk suggesting it.

Leg Press

tempo: 2-1-1
RI: 60secs

270 x 8
360 x 8
360 x 8

Calf-Pushes (leg press machine)

tempo: 2-1-2
RI: 30secs

180 x failure
180 x failure

These burned so bad i thought it was going to catch on fire.

One-legged Extensions (each leg)

tempo: 2-1-1
RI: 45secs

50 x 8
60 x 8
70 x 7 (failed last rep for both)

Seated Leg Curls

tempo: 2-1-1
RI: 45secs

70 x 8
85 x 8
100 x 8

Lying Leg Curls

tempo: 2-1-1
RI: 45secs

50 x 8
60 x 8

I went light on these, i felt little tightness in my hammies.

SLDL's

tempo: 2-1-2
RI: 30secs

95 x 8
145 x 8

Standing Calf Raises

tempo: 2-1-2
RI: 20secs

100 x failure
140 x failure

Burn baby burn.

Stretch

Posted by: P-funk

Jesus, that squat tempo looks brutal!! LMAO.

Posted by: shiznit2169

Quote:

Jesus, that squat tempo looks brutal!! LMAO.

ya it definetly was, i was surprised that even with light weight...it was still very difficult because my legs were about to collapse each time i try to get up from the hold position. Next time i do squats, im thinking about doing 1-6-1 so the eccentric part wont tire me out.

Posted by: P-funk

yea, I do it at a 1/6/1 tempo. that pause is killer.

Posted by: shiznit2169

how much weight do you usually do for squats with a 1-6-1 tempo and whats your max for a 1-1-1 tempo? Just wanna see if there is a big difference.

Posted by: shiznit2169

Shoulders

Military Press

tempo: 2-1-1
RI: 45secs

75 x 8
85 x 8
105 x 6

I breezed right through the first two sets. Usually i get tired as i complete 6 reps but it was rather easy today.

Standing Laterals

tempo: 2-3-1
RI: 45secs

15 x 8
15 x 8
20 x 8

Some guy in his 40's was next to me and he asked me what i was doing and said "Is that a 3 second hold or something?" I told him that the exercise is called laterals and asked him if he was familiar with the tempo (ecc, static, conc). He nodded his head not having a clue what i was talking about and then i explained to him how it worked and it's usually used for advanced bodybuilders. After that, he copied the same thing i was doing and told me "wow, my shoulders have never burned this crazy than ever before". I told him that you should never do the same thing every week and that your muscles adapt to it so you need to change it up frequently, etc..lol i felt like it was my first day as a personal trainer teaching this guy this stuff. It felt good though that someone was actually interested.

Machine seated row (posterior delts)

tempo: 2-2-1
RI: 30secs

90 x 8
110 x 8
130 x 8

These were easy for my first time. Does anyone have any other recommended exercises for the posterior delts?

DB Shrugs

tempo: 1-2-1
RI: 30secs

55 x 12
70 x 12

Forearms

DB Wrist Curls

15 x 15
20 x 12

Reverse DB Wrist Curls

12 x 12
10 x 12

Abs

Twisting Decline Situps

tempo: 1-1-1
RI: 30secs

1 x 20
1 x 20 (weighted - holding 25 pound plate)
1 x 20 (weighted - holding 25 pound plate)

Swiss Ball Crunches

tempo: 1-2-1
RI: 30secs

bw x 30
bw x 30
bw x 30

Does anyone think im doing too much volume for shoulders? I heard that 6-8 sets is enough for shoulders?

Also, friday is my last workout for back/bi's and then i am taking a week off. I am planning on starting a new routine and ive been thinking about either P/RR/S or Westside. Could anyone help me out with routines that i may not know of (other than P/RR/S and Westside) as my goal is to be a bodybuilder? I'd appreciate your feedback.

Posted by: CaptainDeadlift

Unless you modify it, Westside isn't the best routine for bodybuilding. It's geared more for Powerlifting. For bodybuilding, there's P/RR/S, Max-OT, German Volume Training (GVT) to name a few. P-funk will probably be able to rattle off several more.

Posted by: Seanp156

I think your volume for shoulders is fun as long as that's the only direct work you do in one week.

As far as routines go, there's a ton out there. ArchAngel mention HIT which I might try when I start college. From what I understand it's basically very low RI's and you're basically going to failure on most of the sets with *relatively* light weight. I think it'll be good for me being crunched for time next year.

As for P/RR/S, I've really been enjoying it, if you have the time I'd go for it. Westside I've also heard very good things about as far as gaining strength goes.

Posted by: shiznit2169

Thanks for the advice guys

Sean - could you give me some info about HIT and P/RR/S? Any sites i can look at so i can study it a little bit and write down a routine i want to do. Thanks

Posted by: Seanp156

I don't really have any links to P/RR/S. Mostly gwcaton and archangel helped me out with it until I understood what it was and gw basically had to keep telling me what was wrong with my routine.

A while back Arch gave me some material about HIT in my journal, here are the links: http://www.drweitz.com/scientific/hit.htm

and http://www.bullz-eye.com/furci/2001/0318qa01.htm

another one http://www.baye.com/

The first one seems like it's a little negative towards HIT, and the second one isn't really that in depth. I'm sure you could run a google search and turn up with more.

Posted by: shiznit2169

sean, HIT looks pretty interesting. I'll give it some thought.

I found another P/RR/S that gopro had been doing and searched some old threads.

http://www.ironmagazineforums.com/sh...ad.php?t=12761 (scroll down to the 2nd post and click on each body part)

Have you ever tried his way of P/RR/S ? I might do his but i'll do some more research and look at arch's and gwcaton's journal.

Posted by: Seanp156

More or less, the w/o's posted by GoPro, there, are pretty much what I do. There are minor differences like different exercises, and a slightly different rep scheme during rep range week.

Posted by: shiznit2169

Back

WG Pullups

tempo: x/x/x
RI: 45secs

bw x 12
bw x 6

Deadlifts

tempo: 1-1-1
RI: 60secs

135 x 8
185 x 8
225 x 5
315 x 0 (grip failed - sweaty hands)
275 x 2
185 x 8

CG Lat Pulldowns

tempo: 3-1-1
RI: 45secs

60 x 8
80 x 8
100 x 8

CG Seated Row

tempo: 2-2-1
RI: 30secs

50 x 8
70 x 8
90 x 8

DB Rows (each arm)

tempo: 2-1-1
RI: 30secs

55 x 6
55 x 6

Triceps

1-hand tricep extension (each hand)

tempo: 1-1-1
RI: 45secs

20 x 8
30 x 8

Skull Crushers

tempo: 2-1-1
RI: 30secs

50 x 8
50 x 8

Dips

bw x 12

Today was my last workout, i'm taking next week off. I have a really busy weekend and some golf tourny's next week. When i come back, i am probably going to do gopro's P/RR/S routine. I'll look into it.

Posted by: Seanp156

Nice w/o Shiz, your deads seem amazing to me at this point, it's gonna take me a while to build up to that weight. Have fun on your week off.

Posted by: M.J.H.

Quote:

315 x 0 (grip failed - sweaty hands)

Time to invest in some chalk bro. That's the absolute best thing I did to improve my deadlift.

Posted by: Seanp156

Lots of gyms don't allow it

Posted by: fUnc17

shiz try doin overhand grip deads for a month, then switch to alternating grip... made a HUGE difference for me

Posted by: shiznit2169

Quote:

Time to invest in some chalk bro. That's the absolute best thing I did to improve my deadlift.

my gym does not have chalk and does not allow it. Should i get straps instead? Will it help me at all?

Quote:

shiz try doin overhand grip deads for a month, then switch to alternating grip... made a HUGE difference for me

Does it really help that much? Ive been using right overhand and left underhand. I've thought about doing overhand deads but i wasnt sure if that was going to help much. I'll give it a try. I'm amazed you can do 495 without chalk or straps at all. I know i can do a lot more but the grip is what's preventing me from going heavier.

Quote:

Nice w/o Shiz, your deads seem amazing to me at this point, it's gonna take me a while to build up to that weight. Have fun on your week off.

thanks sean, it may be amazing to you but it's not really amazing to me.

I know i can do more but the grip is just killin me. You are doing well with deads too, youl get there soon enough.

Posted by: fUnc17

Quote:

yup it most certainly does help. I used to never use alternating grip, in fact i only used overhand, probably for 2-3 months...then i saw my dad doing alternating. The next week i did alternating I was like damn this shit is easy and starting adding more weight.

Posted by: Seanp156

Speaking of grip on deads... I've always been using right underhand and left overhand, I wonder if that makes any difference, or if it's just more preference at that point. (I am right handed)

Posted by: shiznit2169

Quote:

Speaking of grip on deads... I've always been using right underhand and left overhand, I wonder if that makes any difference, or if it's just more preference at that point. (I am right handed)

i'm right handed as well. I have always used right overhand left underhand. I am going to give the double overhand a try for a month and then alternate between overhand-underhand grips. I need to work on my gripping to be able to lift heavier weight.

Posted by: Seanp156

Grip isn't a problem yet for the weight I'm doing on deads, but it is a problem for shrugs around 225, so at some point I'll have to work on it.

Posted by: shiznit2169

ya, same for me. 225 for 8-10 reps is the highest i can go. I need to work on my grip big time.

Posted by: PreMier

Quote:

Originally Posted by Seanp156

Speaking of grip on deads... I've always been using right underhand and left overhand, I wonder if that makes any difference, or if it's just more preference at that point. (I am right handed)

You need to switch the grip every other time, because it brings different muscles into the lift(back/arms). You dont want to develop your back and arms unevenly.

Posted by: ihateschoolmt

Quote:

Originally Posted by shiznit2169

my gym does not have chalk and does not allow it. Should i get straps instead? Will it help me at all?

Straps make your grip weaker. Is your grip a problem because your hands sweat? That's why I started using chalk. Maybe you could just use gloves or something.

Posted by: shiznit2169

my hands dont normally sweat at all. It was just very hot and humid that day so it was hard to grip the bar...especially since the weight for deads has been going up. I know i can do more than 315 because i can get the bar off the ground easily but it's the grip that prevents me from completing it. I'll give it a couple more tries and if it doesnt work, fuck it im using chalk.

Where can i buy chalk?

Posted by: shiznit2169

it's so fucking boring taking a week off. I want to get in the gym badly. I have been looking at some routines and i think i am going to try gopro's P/RR/S program. I will begin this sunday with my routine like this

sunday: chest/delts/abs
monday: off
tuesday: quads/hams/calves
wednesday: bis/tris/forearms/
thursday: off
friday: lats/traps/low back/abs
saturday: off

POWER: 4-5 MINUTES
REP RANGE: 2-3MINUTES
SHOCK: CARDIOVASCULAR RECOVERY

CHEST

week 1: power
-dumbell bench press...3 x 4-6
-incline press...3 x 4-6
-weighted dips...2 x 4-6

week 2: rep range
-incline dumbell press...3 x 6-8
-bench press...3 x 8-10
-flye...2 x 10-12

week 3: shock
-superset...cable crossover/incline smith press...1-2 x 8-10 reps each
-superset...incline flye/dips...1 x 8-10 reps each
-dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

Delts

week 1: power

-military press...2-3 x 4-6
-upright row...2-3 x 4-6
-"cheat" lateral...2 x 4-6

week 2: rep range

-single arm dumbell press...2 x 6-8
-bent lateral...2-3 x 8-10
-cable side lateral...2 x 10-12

week 3: shock

-seated side lateral/hammer machine press superset...1-2 x 8-10
-reverse pec deck/WG upright row superset...1-2 x 8-10
-cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

Legs

week 1: power

-squats...3 x 4-6
-leg press...3 x 4-6
-single leg extension...2 x 4-6
-lying leg curl...3 x 4-6
-stiff deadlift...2-3 x 4-6

week 2: rep range

-leg extension...2 x 8-10
-hack squat...3 x 10-12
-one legged leg press...3 x 12-15
-lying leg curl...2 x 6-8
-stiff deadlift...2 x 8-10
-single leg curl or seated leg curl...1-2 x 10-12

week 3: shock

-superset: leg extension/front squat...1-2 x 8-10 each
-superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
-dropset: lunge...1 x 8-10, drop, 8-10
-superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
-dropset: single leg curl...1-2 x 8-10, drop, 8-10

Arms

week 1: power

-barbell curl...2 x 4-6
-preacher curl...2 x 4-6
-hammer curl...1-2 x 4-6
-CG bench press...3 x 4-6
-skull crush...2 x 4-6
-single arm dumbell extension...1-2 x 4-6

week 2: rep range

-alternating dumbell curl...2 x 6-8
-cable curl...2 x 8-10
-concentration curl...1-2 x 10-12
-weighted dip...3 x 6-8
-pushdown...2 x 8-10
-kickback...1-2 x 10-12

week 3: shock

-ez bar curl/CG chin superset...1 x 6-10 each
-preacher curl/reverse curl superset...1 x 6-10 each
-DROPSET cable single arm curl...1 x 6-10, drop 6-10
-pushdown/CG bench press superset...1-2 x 6-10 each
-reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
-DROPSET weighted bench dip...1 x 8-10, drop 8-10

Back

POWER:week 1
-rack deadlift...3 x 3-6
-bent row...3 x 4-6
-weighted chin...2-3 x 4-6
-CG seated row...2-3 x 4-6

REP RANGE:week 2
-CG weighted chin...2 x 6-8
-WG T-Bar row...2 x 8-10
-dumbell row...2 x 10-12
-pullover...2 x 12-15

SHOCK:week 3
-pullover/WG pulldown superset...1-2 x 8-10 each
-stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
-CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8

So what do you guys think? Give me some feedback, suggestions, changes. I'll be happy to hear what you have to say.

Posted by: CaptainDeadlift

Quote:

Originally Posted by shiznit2169

Where can i buy chalk?

http://www.prowriststraps.com/weight...rlifting_chalk

Posted by: shiznit2169

20-25 bucks?

Posted by: P-funk

go to ironmind.com. it is cheaper there I think.

I think power-systems.com also sells it cheap.

Or go to an arts supply store and buy some.

For $20-25 you will not have to by chalk for a real real real real real real real real long time!!

Posted by: PreMier

Yea, that shit lasts forever. prrs!!!

Posted by: shiznit2169

Quote:

prrs!!!

whats that supposed to mean?

Posted by: Seanp156

Don't mind Jake, he just has something against P/RR/S ...

Posted by: shiznit2169

Alright, im anxious to get back in the gym tomorrow and start my new routine. I have modified it a little bit and i will be doing RR/P/RR/S. The reason i am adding double RR's is because i am specifically training for hypertrophy, i want to build like a bodybuilder. I dont really care as much for strength/powerlifting. I have switched some exercises around so you'll see once I post my workouts. I will be doing RR for Chest/Delts tomorrow.

Posted by: P-funk

Quote:

Originally Posted by PreMier

Yea, that shit lasts forever. prrs!!!

yea, the chalk lasts forever.....Luckily so does P/RR/S. You never need to do another program!! It is all you need!

Posted by: shiznit2169

what are you saying P? Do you mean that i only need to do P/RR/S forever? If so, why?

Posted by: P-funk

Quote:

Originally Posted by shiznit2169

what are you saying P? Do you mean that i only need to do P/RR/S forever? If so, why?

gopro does.

Posted by: shiznit2169

i plan on doing this routine for 9-12 weeks...then i think im going to do the push/pull/leg split ... come on dude, your style!

Posted by: P-funk

Quote:

Originally Posted by shiznit2169

i plan on doing this routine for 9-12 weeks...then i think im going to do the push/pull/leg split ... come on dude, your style!

lol, I am not knocking. I am just giving you shiznit.

Posted by: shiznit2169

Rep Range: Chest/Delts

Chest

Flat BB Bench

tempo: 1-0-1
RI: 60secs

135 x 10
155 x 10
155 x 8

Incline DB Bench

tempo: 2-0-1
RI: 60secs

50 x 8
50 x 8
45 x 8

Flyes

tempo: 2-1-2
RI: 45secs

20 x 12
25 x 12

Delts

Single arm dumbbell press (each arm)

tempo: 1-1-1
RI: 60secs

25 x 8
30 x 8
35 x 8

Lateral Raises

tempo: 2-2-1
RI: 40secs

15 x 10
15 x 10

Reverse Pec Deck

tempo: 2-0-1
RI: 45secs

50 x 12
70 x 12

Abs

Leg Raises

tempo: 1-0-1
RI: 30secs

bw x 15
bw x 15

Swiss Ball Crunches

tempo: 1-2-1
RI: 30secs

bw x 20
bw x 20

First time back in the gym after a week off. It was a decent workout. I couldn't put up the numbers i normally do but that's fine. I am probably going to stick to flat DB benchin from now on because i cant go as heavy on BB without a spotter (i was the only one at my gym today in the free weight room). I felt pumped after the reverse pec deck and abs. Looking forward to legs tomorrow.

Posted by: shiznit2169

Ok, before i post my workout...i gotta tell you my story. Last night, my best friend called around 7 to ask me to come to his friends party (they are from xavarian high school, a D1 school and i go to foxboro high school so i didnt know anyone except my friend). I was skeptical at first because i knew it was a big party with lots of alcohol and i had LEG day the following day. I said fuck it because you only live once so i drove out there which took about 30 minutes. I had a blast there, lots of hot girls and about 20-30 people drinking our asses off playing all sorts of games and shit. It was a really fun party unlike any other ive been to. I drove home to my friends house at 5:30 in the morning and slept over. Woke up at 11:30 am and had eggs and milk only. Then i went home and realized the gym closed at 1:00 today because of the holiday. Well, i only had an hour to workout and i felt ok so i drove there quickly and had 50 minutes to get my leg workout done.

So without further ado...

Legs

ATF Squats/Leg Press Superset

135 x 8 / 180 x 8
135 x 8 / 270 x 8
185 x 8 / 360 x 8
135 x 15 / 270 x 15

I sped right through this shit. Didnt care about tempo and all because i didnt have much time. I would do squats first, then walk right over to leg press and complete that and then take a 1 minute break...repeat.

Leg Extensions

tempo: 2-0-1
RI: 30secs

115 x 8
130 x 8
145 x 8

My quads were so sore after the last set. I could barely walk and people were giving me strange looks because they thought i was crazy.

Lying Leg Curls

tempo: 2-0-1
RI: 45secs

50 x 8
60 x 8
70 x 8

SLDL's

tempo: 1-0-1
RI: 60secs

95 x 8
145 x 8
165 x 6

Right before i started these, i felt very dizzy and lightheaded. I still felt hungover from the night before and didnt have a lot of food and water before my workout. I sucked it up and went through these...shaking like a mofo. Right after i finished, i just laid down on the bench for 2 minutes. People were wondering if i was ok because i could tell by their looks and thought i was trying to kill myself.

Standing Calf Raises

140 x failure

I fishished it off by going all out on these until complete failure. I stumbled over to the floor and started stretching. I knew i felt something in my stomach to i quickly went to the locker room.

When i got to my locker, i sat down on the bench for a good 10 minutes. I had my protein shake and that's where i was about to bust. I ran to the toilet and thought i was gunna puke. I kept taking big breaths trying to hold it in (I hate puking) .. so i was lucky i didnt have to puke after all. Went back to the bench and sat for another 10 minutes (it was 1:10 already and i was the last one there) .. the manager was gettin pissed so i had to get my stuff and leave.

I am never, i repeat, never doing an intense workout like this after hammering myself the night before. This definetly taught me a lesson.

Posted by: shiznit2169

Rep Range - Bi's/Tri's/Forearms

Biceps

Alternating Dumbbell Curls

tempo: 1-0-1
RI: 45secs

30 x 8
35 x 8

Cable Curls

tempo: 3-0-1
RI: 45secs

65 x 10
90 x 10

Just experimenting with the weight. First time doing these in a while so i will up the weight.

Concentration Curls (each arm)

tempo: 2-0-2

20 x 10

Triceps

Dips

RI: 30secs

bw x 10 (tempo: 1-0-1)
bw x 10 (tempo: 3-0-1)
bw x 10 (tempo: 1-0-3)

V-Bar Pushdowns

tempo: 2-0-1
RI: 30secs

70 x 10
100 x 10

Kickbacks

tempo: 1-0-1

15 x 10

First time i've ever done these. Really killed my tri's.

Forearms

Reverse BB Curls/DB Wrist Curls Superset

45 x 10/20 x 12
55 x 10/25 x 12

Plate Holds (45 pound plate)

1 x failure (65 seconds)

Flexed Arm Hang

bw x failure (30-35 seconds)

Just for a pump to end it

This was a good workout, but very boring. These are all basically isolation exercises, no compound work. I am dissapointed that this is how gopro's routine goes but i think i'll ride it out. I got back day on friday so deadlifts is waiting. Another thing that was funny today was when i got to the gym, every single guy was either doing bench press, any type of curls, or talking. It was ridiculous. I was pissed that today was an arm day because i felt like i was "copying them" by showing off with my ego because everyone else was doing curls. Nobody every works their legs or back.

Posted by: P-funk

Quote:

Originally Posted by shiznit2169

Rep Range - Bi's/Tri's/Forearms

Biceps

Alternating Dumbbell Curls

tempo: 1-0-1
RI: 45secs

30 x 8
35 x 8

Cable Curls

tempo: 3-0-1
RI: 45secs

65 x 10
90 x 10

Just experimenting with the weight. First time doing these in a while so i will up the weight.

Concentration Curls (each arm)

tempo: 2-0-2

20 x 10

Triceps

Dips

RI: 30secs

bw x 10 (tempo: 1-0-1)
bw x 10 (tempo: 3-0-1)
bw x 10 (tempo: 1-0-3)

V-Bar Pushdowns

tempo: 2-0-1
RI: 30secs

70 x 10
100 x 10

Kickbacks

tempo: 1-0-1

15 x 10

First time i've ever done these. Really killed my tri's.

Forearms

Reverse BB Curls/DB Wrist Curls Superset

45 x 10/20 x 12
55 x 10/25 x 12

Plate Holds (45 pound plate)

1 x failure (65 seconds)

Flexed Arm Hang

bw x failure (30-35 seconds)

Just for a pump to end it

This was a good workout, but very boring. These are all basically isolation exercises, no compound work. I am dissapointed that this is how gopro's routine goes but i think i'll ride it out. I got back day on friday so deadlifts is waiting. Another thing that was funny today was when i got to the gym, every single guy was either doing bench press, any type of curls, or talking. It was ridiculous. I was pissed that today was an arm day because i felt like i was "copying them" by showing off with my ego because everyone else was doing curls. Nobody every works their legs or back.

why not just do biceps with chest and tri's with back if it is boring to train them alone? I always hated just training arms.

Posted by: shiznit2169

Quote:

why not just do biceps with chest and tri's with back if it is boring to train them alone? I always hated just training arms.

I've always done bi's on chest day and tri's on back day during my previous 2 routines. But gopro's routine goes like this

chest/shoulders/abs
quads/hams/calves
bi's/tri's/forearms
back/abs

So...i just wanted to experiment it this week and after friday, i think i will either change it up a little bit or go for a different routine. Lately i have been thinking a lot about the upper/lower/leg split pfunk. I just dont know how to incorporate exercises so i am targeting all muscles. Like if i set up a workout for monday (upper), what exercises should i do and how will i know what to do the next time i do upper? See what i'm saying? If you had time, i would love for you to give me a routine to do for that day and i'll go do it..(like u do for ivonne). You know everything.

I may even follow up on your old journal when you were doing the upper/lower/leg split and just copy it with a few minor changes such as tempo/weight/reps etc...what do you think?

Posted by: Seanp156

I always used to train Tris with Chest and Bi's with Back and recently switched to a 4 days split with arms on their own day w/ shoulders and I like it a lot better. My arms + shoulders aren't fatigued from compound movements this way.

Posted by: shiznit2169

Have you ever tried bi's with chest and tri's with back? It's easier that way since it's the opposite and the compound exercises dont really hit them as much.

Like bench press dont hit your bi's as much as tri's and WG pulldowns dont hit your tri's as much as your bi's so i switched it around and it worked.

Posted by: Seanp156

Yeah, I know, but I have never tried it like that... It'll probably be a good idea when I try HIT during college though.

Posted by: P-funk

I know what you are saying. Scroll through my old journals and there are lots of examples. I am about to go to bed but I will be back tomorrow.

Posted by: shiznit2169

Back

NG Pullups (pronated)

tempo: 2-1-1

bw x 12

Deadlifts

tempo: n/a
RI: 65secs

135 x 8
185 x 8
225 x 5
275 x 3
225 x 5
185 x 6

god, it was good to do deadlifts again after last week off. Doing 275 was easy, i could have easily surpassed my 315 mark but took it easy.

CG Pulldowns/CG Seated Row Superset

RI: 25secs

80 x 8/60 x 8 (tempo: 1-0-1)
90 x 8/70 x 8 (tempo: 3-0-1)
100 x 8/70 x 6, dropped to 60 + 2 (tempo: 2-3-1)

My arms were really fatigued on the last set. Had to decrease weight to finish it off.

Dumbbell Pullovers

tempo: 2-1-2
RI: 30secs

30 x 10
40 x 10

Abs

Swiss Ball Crunches

bw x 30
bw x 30
bw x 30 (holding medicine ball behind head)

Good workout. I love back day. I have been thinking about dropping the p/rr/s routine because i don't really like it. I may decide to do a push/pull/leg routine or go back to my old routine and just play around with the tempo/RI/weights/reps/exercises , etc...

Posted by: shiznit2169

ok, i decided to ditch the p/rr/s routine because it's just not working out. I am going back to my old routine and just playing around with variables such as tempo/rep/weight/RI..etc.

My routine will be like this

chest/bi/abs
legs
shoulders/abs/forearms
back/tri

I am going to be using that routine and start looking at some pull/push/leg routines to see if i like it and might consider trying it out.

Posted by: shiznit2169

Chest

Flat DB Bench

tempo: 2-0-1
RI: 45secs

60 x 6
80 x 1
70 x 8 (took me like 10 seconds to get the last rep up)
60 x 7 (last rep failed)

I tried to go for 80 today. It felt 10x heavier than 70's so i was surprised. It was hard to set it up because my form was shaky as i started it but got 1 rep anyways.

Smith Machine Incline Press

tempo: 1-0-1
RI: 35secs

95 x 8
135 x 8
175 x 3

I know it's the smith machine. Just wanted to try something different.

Cable Crossovers

tempo: 2-2-1
RI: 30secs

50 x 8
55 x 8
60 x 8

I did different variations for each set like standing up straight and then bending over more...u get the idea

Flyes

tempo: 2-1-2
RI: 25secs

25 x 10
30 x 10

Biceps

BB Curls

tempo: 3-0-2
RI: 15secs

45 x 15 (Wide Grip)
65 x 10 (Neutral Grip)

Pretty good workout, felt pumped. I only did 2 sets of bi's and no ab work because i already did bi's last wednesday and did a little work on friday (back day) as well as abs when i was doing the p/rr/s routine so i didn't want to overtrain.

Posted by: shiznit2169

Hamstrings

Seated Leg Curls

tempo: 2-0-1
RI: 30secs

50 x 8 (warmup)
90 x 8
110 x 6

Lying Leg Curls

tempo: 3-0-1
RI: 45secs

55 x 8
70 x 8
50 x 8 (tempo: 2-1-2)

SLDL's

tempo: 2-1-1
RI: 45secs

95 x 8
135 x 8
155 x 6

Quads

ATF Squats

RI: 65secs

135 x 8 (warmup)
155 x 8 (tempo: 1-0-1)
185 x 8 (tempo: 2-4-1)
225 x 6 (tempo: 2-1-1)

I love to mix up the tempo's during squats. Great killer for my legs.

Leg Press

RI: 60secs

270 x 8 (tempo: x/x/x - constant tension, never locking out)
360 x 8 (tempo: 2-1-1)
270 x 8 (tempo: x/x/x - constant tension, never locking out)
180 x 20 ( i went all out on this, doing as many as i can without stopping. By the time i got to 17 reps, i paused for 5 seconds then finished the last 3)

Calves

Calf Pushes (on leg press machine)

tempo: 2-1-2
RI: 30secs

180 x 15
180 x 12

Standing Calf Raises

tempo: 2-1-2
RI: 20secs

120 x failure
140 x failure

I'm pleased with this workout. I decided to do hammy's first today so that i don't completely neglect it because i'm usually not 100% focused after doing quads first. I could barely walk after doing calves and once again, had to sit down and stretch while catching my breath. Worst part is i have work tonight, ack.

Posted by: Seanp156

Nice w/o. On your leg press, is the machine the typical kind where you push the weight up at a 45 degree angle, or is it the kind where you push your body up with the weight?

Posted by: shiznit2169

thanks sean. The leg press is the 45 degree angle one. Looks like this (on the left)

There is also another leg press machine in my gym that i rarely use. You push up your body weight. The reason why i dont is because it only goes up to 375 and i can do that for 8 reps easily.

Looks like this...(on the right)

Well, im off to work. Be back later.

Posted by: soxmuscle

any reason as to why you do both squats and leg press?

Posted by: shiznit2169

Quote:

Originally Posted by soxmuscle

any reason as to why you do both squats and leg press?

uhh..i dont know? Why is something wrong with that? The only thing i ever do for quads are squats, leg press, lunges (rarely), and leg extensions. I just like to really blast my legs, unless you give me a reason otherwise.

Posted by: shiznit2169

Shoulders

Standing BB Overhead Press

tempo: 2-1-1
RI: 45secs

45 x 8 (warmup)
45 x 8 (warmup)
75 x 8
85 x 8
95 x 6

Reverse Pec Deck

tempo: 2-2-1
RI: 30secs

60 x 8
70 x 8
60 x 8

My arms were fatigued after the second set, it was tough to hold it for 2 seconds at the contracted part so i dropped the weight.

Lateral Raise/Frontal Raise Superset

RI: 25secs

15 x 8/15 x 8 (tempo: 2-1-1)
20 x 8/20 x 8 (tempo: x/x/x - cheating reps)
12 x 8/12 x 8 (tempo: 3-3-1)

The last set was brutal. The 3 second hold at the top really killed it and it was so hard to hold it for the last few reps.

DB Shoulder Shrugs

tempo: 1-1-1
RI: 30secs

65 x 12
70 x 12

Abs

Weighted Twisting Decline Crunches

RI: 20secs

bw x 20
25 x 15
25 x 15

Swiss Ball Crunches

RI: 20secs

bw x 30
bw x 30

Forearms

Wrist Curls (each hand)<