Thread: BobDylan's Workout Log

Mostly just posting this to keep myself organized.

Will post lifting most days and maybe some nutrition though I log that in a journal, so will really only post that if I get some sort of following.

I train mostly by feel, but also have a split laid out to keep myself organized.

• Arms/Fores
• Shoulders/Traps/Rehab
• Hams/Lower Back/Calves
• Off
• Off
• Chest/Rehab
• Back/Abs
• Quads/Calves
• Off
• Repeat

Quads/Calves - 11/12

• Leg Extensions: 3x16-12 + DBL drop on last set
• Leg Presses: 4x20-12 + drop
• Squats: 3x8-6
• Leg Exntensions: 2x25
• Seated Calves: 4x15
• Standing Calves: 2x20

Set count: 18

I am not a weight lifter but I am going to post weights I pyramid up to for my own organizational needs.

11/13 - Arms/Fores

• Rope Press downs: x20, x16, 12, x10 + drop - to 130lbs
• DB Extensions: x16, x12, x12, x12 - to 25's
• CG bench on smith: x16, x10, x8, x8 + drop - to 3 25's ea side
• Incline DB Curls - palms up: x16, x12, x12, x12 - to 25's
• WG Straight Bar Curls: x16, x12, x10, x10 - to 80lbs
• Alt DB Curls w/ lateral rotation: x12, x12, x12, x12 - to 25's
• 21's: x2 - to 40lbs
• Fore work: 4x20

Set count: 30

11/14 - Shoulders/Traps

• Rotator cuff warm-up + internal/external band rotations
• DB Press - no locking out constant tension on the delts: X12, x12, x12, x10 + drop - to 80's
• Lateral Raises: x16, x12, x10, x12 + drop - to 35's
• DB front raises: x12, x12, x12, x15 - to 30's
• Machine Shoulder Press (30 seconds rest): x10, x10, x10, x10, x10 - 70lbs
• Rear Delts on Pec Deck: x16, x12, x10, x10 - to 80lbs
• DB Shrugs: x14, x12, x12, x12 - to 100s

Set count: 25

holy shit, you're workout routine is very similar to mine. I never knew that, pretty funny.
Anyway, keep up the good work! Stay focused for your first comp. You will kill it!