I have finally decided to get serious and start an online journal. I have had some impressive lifts last year but, lately I'm just weak. Last I squated 515 and had a decent bench with around 315.I'm 21 years old and stand about 6'2.Right now I weigh around 220.I hope to cut around 5 pounds this month and then get to a solid 225 by New Years.Here is my split which is very heavy.
Day 1-Chest,Shoulders,Tris
Day 2-Back,Biceps,Traps
Day 3-Legs
Day 4-Chest,Shoulders,Tris
Day 5-Back,Biceps,Traps
Day 6-Legs
Day 7-Rest
Decent workout today I thought my bench was about where it would be.Shoulders are weak as hell.I haven't done military dumbells in months so the were very low.Also ran a mile after I worked out.
Posted by: TJ Cline
Very cool title to this thread
Good luck with your goals.
Posted by: waking_life
I want to start deadlifts but, don't know what day I should do them on? With my back or with my legs. What grip do people suggest because I have never deadlifted before?
Posted by: waking_life
Tuesday
Back,Biceps,Traps
bent over rows
185-8*3
Row machine
14-7
14-8
13-8
Pullups
10,8,7 bodyweight
Lat pulldown
14-8
16-4
16-4
Bar Curls
95-8
105-6
105-5
Forarms curls
85-5
75-8
75-8
dumbell curls
50-5
45-8
45-6
hammer curls
45-8
45-6
40-6
Barbell shrugs
225*8*3
Bad workout today.Soar shoulders today from yestarday.All lifts really low today.My biceps were given while I was doing my back workouts.I didn't take a protein shake before I worked out that might be the reason.I will be posting my diet starting tomorrow
Posted by: waking_life
Legs
Squats 225*8*3
Calf Raises 225*10*3 3 second hold
speed squats 135*20 in a row*3
Calf Raises 315*10*3
Calf Raises 405*8*3
Leg extension 130*8*3
Weight 219
Went light with legs today.My calf are very weak I would hate to know the measurements.That is my number one goal to get them up.I actually enjoy lifting them know.I cant stand machines to lift them though.My weight wont go down.I might cut back on lifting and do more cardio
