Thread: Rangers97's "Everyone Else Has a Journal" Journal

tuesday 1/11


messed around with some high intensity techniques today, namely rest pausing, which I did on all my exercises. I did basically one set rest paused twice, so I did my reps, racked the weight, took about 15-20 breaths and then went at it again, 15-20 more breaths and then one last time. Needless to say it was a shock to a)finish the workout so quickly, and b)do it with such short rest, not used to it and I was definitely huffing and puffing. So we'll see how this goes

Got some nagging pain in my right shoulder which I forsee will cause some problems very soon....hopefully not, but we'll see

barbell rows (yates style) 205x8,5,4=17 RP

close grip pull downs 170x10,6,4=20 RP

bb curls 105x7,5,3=15 RP

shrugs (with shrug bar) 180+bar (anyone know what those things weigh?) x10,8,7=25 RP (definitely up the weight next time)

lateral raises 25x9,7,5=21 RP (inc weight next time)

so yes, like I said workout kicked my ass,,,,we'll see if it works

oh well, starting yet another routine, lol....here it goes:

monday
bench press
bb rows
inc bench press
cable rows
shoulder rear laterals
close grip bp

wednesday
deadlift/squat (alternate each week)
leg press
leg curls
calf raises

friday
db shoulder press
weighted pull ups
weighted dips
weighted close grip chins
db side laterals
db curls

tuesday, thursday, sat will be cardio and abs days
the premise of this routine is monday is all horizontal movements, wednesday is legs and friday is all vertical movements. Hopefully this will be a more effective routine, or more anatomically correct for my body...who the hell knows but I'm giving it a shot

heres todats workout

Friday 1/14

db shoulder press 80x6,5 PR

pull ups bodyweight +10 x 6,6,5

dips bodyweight + 75 x 6,6

close grip chins bodyweight + 25 x6,6

side laterals 30x7,8,7

db curls 60x4,3 ---too much weight, stupid, should have went lower, got way ahead of myself.......oh well

monday jan 17

starting today, I decided to work out in the 6-8 rep range as opposed to the 4-6 rep range to see if it will help with my aching joints lately. Let's see, my right shoulder hurts, left pec tendon hurts, right forearm hurts, but we press on....

bench press 245x7,7

bb row 205x7,6

inc smith bench press 190+bar x8,8

cable row 180x10 190x9 200x8

reverse pec dec 60x8,8

db curls 55x7,6

a little sore afterwards, but definitely better than my last big chest workout as far as my shoulder goes and stuff. We'll see how I feel tomorrow though

ok been a while since I posted, I have been taking it easy lately, trying to get my joints back in order, especially my elbow. I have been supplementing with about 6 grams of MSM and glucosamine/chondroitin pills from AST (I dont know how much is in them, but I take 3) per day. It really seems to be working, my elbow has been sore during the actual working out, but later on it seems to go away faster than it used to. I am encouraged by this so far, we'll see if it continues......

anyway, I've decided to try a 10x3 for big body parts, 8x3 for medium and 6x3 for small routine where I don't go to failure. when i hit all 3 reps for all the prescribed reps, I will up the weight. If I cant get to 3 in a set, I will not force it, I will just try it again the next week. No failure! I think I just need to stay away from failure for a while, until my joints say it's ok! But I honestly really dont care anymore, I am 30, I am married, and now my goals have changed, I just want to stay in shape and better my overall health, which means more cardio if I can get myself to do it!

here is todays workout:
1/27

dips--bodyweight+70 10x3

chinups--bodyweight+25 10x3

tri pushdowns--140 6x3

hammer curls--45 6x3

here is the routine by the way:

monday

bench press 10x3
bb rows (palms down) 10x3
close grip bench (for tris) 6x3
bb curls 6x3

wednesday

squats 10x3
seated calf raise 8x3
db shoulder press 8x3
weighted crunches 10x3

thursday

dips 10x3
chinups (palms up) 10x3
tri pushdowns 6x3
hammer curls 6x3

saturday

deadlifts 10x3
sled calf raise 8x3
upright rows 8x3
crunches 10x3

Still trying to work on my 10x3 routine, however, I think I may amend it now to starting week #1 at 10x3, then next week instead of increasing the weight a small percentage, I will add a rep, so week 2 will be 10x4 and then week 3 will be 10x5. I am using challenging, yet attainable weights still stopping short of failure. Failure would be a very bad thing with this workout in mind! I may have overestimated some poundages though, especially on some of the smaller body parts...for instance, yesterday I did 5x3 for bb curls with 125 and by the 5th set I think one more rep might have brought me to failure. The test will be next week, when I gotta hit 5x4 and we'll see if I overestimated....Anyway, after the third week, I will increase the weights by 5 or so pounds and start the cycle again at 10x3.


I have to say that I have done the 10x3 thing for a week now and I don't know if it is psychological, but I think I am noticing a difference in the shape of my muscles...they actually do look a little more solid and defined, which is the goal of the program, hypertrophy! I will keep posting if I see more results, or if it is just my imagination, lol. I also decided to do bb rows with palms down, i have been doing them palms up, i wanted to try it the other way since it is more difficult, so my weight dropped a bit, but it's all good...I will continue to do chinups with palms up however, since they will be countered by the palms down bb rows

monday 1/31

bench press 245 10x3

bb rows (palms down) 185 10x3

close grip bp 190 5x3

bb curls 125 5x3


notice small bodyparts get 5x3 (i may switch to 6x3, we'll see), medium bodyparts (shoulders/calves) will get 8x3 and large compound exercises will get the 10x3

i like it so far...you dont leave the gym exhausted since you do not go to failure, but you still feel like you did something. 10 sets is a lot though and the waiting can get very boring, but if you stick with it, you will be surprised that it works well.

wednesday 2/2

deadlifts 10x3 245

leg press calf raises 8x3 250

upright rows 8x3 105

crunches 8x3

still trying to stick to my modified 10x3 routine, hopefully I will stick with it until at least the third week when I go to 10x5 for the big exercises. I have a feeling the 10x5 may be tough though. The deadlifts were actually a PR for me, I never did that much weight before, so that was pretty cool, it was only 3 reps but by the end it was getting tough, I wonder if I will be able to do the 4 reps next week....we'll see

this journal is going no where fast....i keep changing my mind basically every day on what routine i want to do. Not a motivation problem, I just think in this case, it hurts to read this board! I mean all the different theories and all, it's hard to pick one and stick with it and when you finally do, you just read about something new and want to try that...ughh

anyway, went back to a more semi HIT style workout today (SHIT as it has been so aptly named) for chest and tris. Obviously this goes back to the once per week per bodypart, but I'm going to try to stick with it, for a week at least.

todays workout kicked the shit out of me! I almost puked when I got home...definitely not used to the heavy heavy weights, but I think it was a pretty good workout...really short too, a little over a 1/2 hour. Went to dumbbells for chest press and was glad to see I was able to do a set with the 110s which I haven't done with dbs in like 5 years. Also used a leverage incline chest press machine (plate loaded) since I tried regular incline bench and my shoulder just hurt too much to continue on it...but the leverage machine was actually pretty tough and felt good. The rest is the rest, solid and hopefully will keep improving....

2/7/05

db chest press 100x8, 110x6 (no 105 dbs in my gym...goes up to 100, then goes up by 10 to like 200...wierd who the hell uses 200 lb dbs???)

incline leverage machine 180x7,5

dips 90+bodyweight x6,5 (back up to bodyweight+90 was a little tough but I managed to actually do it more upright, so i think i got more tri than chest)

close grip bench press 195x7,6 (really should be higher, but I am being careful of my recurring elbow tendonitis, so I am doing these more carefully, but the 195 felt good today, really felt the tris work and not *too* much pain in the elbow)

ok here is the new routine of the week, let's see how this one goes....

day 1
db press
incline leverage press
weighted dips
close grip bp
db shoulder press

day 2
bb rows
weighted pullups
db curls
weighted close grip chins
upright rows

day 3
deadlifts
hack squats
sled calf raises
assorted ab work

I think I will rotate the days so that each group will be worked out 4 times in 3 weeks, ie each week one group will be done on monday and friday, and wednesdays and the weekends will be cardio or off days. Want to stick with low reps, I think I may do it, where if I can hit at least 6 reps on the second set then I will bump the weight up next time, and for the hack squats I may try using high rep, going to 20 and all and for calves as well.

Good luck this time. Hopefully you've found something you can work with.

Originally Posted by CowPimp

Good luck this time. Hopefully you've found something you can work with.

I would love to stick with it, we'll see what happens

tuesday 2/8

bb row (palms down) 185 x8,7

pull ups (palms away) bodyweight x 6,6,6

db curls 55x5,4

close grip chinups bodyweight+25 x 6,6

upright rows 115x6,6

damn pullups are so tough....always seem to get stuck at 6 no matter how hard I try. I will see what happens, if I can't improve on them too much I may go back to regular weighted chinups, since I know I can move some weight with those, I was trying to work on a weak point though, but it does get annoying...like the rows...if I do them palms up, I can do like 215 for reps, but palms down is a whole different ballgame. I guess I have pretty strong biceps

thursday 2/10


ok kicked the shit out of myself today, I am sitting here, 3 hours post workout and I am in pain, lol....exhausted, stiff, sore, you name it. But I am very happy as I set a personal record on deadlifts today for me, and I am pretty psyched about that...my original plan was to rotate working one of my days twice per week but man, I am scared to think I need to do this workout twice in a week and actually IMPROVE on the next day...we'll see, I may need to just stick to a once per week thing, who knows...ok anyway, now to the workout

deadlifts (sumo style) 245x7,6

leg press 300x8,8

sled calf raise 250x10,10

weighted crunches ???x10,10 (just set the pin and went! )

the deadlifts destroyed me...not so much muscular wise, but I am just shot now. I couldn't believe I did it, my back felt good, legs feel good, form was great. Surprised myself a little I guess

I hear you, deadlifts are the single most excruciating excercise other than the squat. Looks like your getting on a routine that your going to be building with, thats the way to go.

ok, felt weaker today, so I went kind of lighter today. man, i didnt realize how out of shape I am on higher reps! I have been used to doing 3-6 reps, but when you bump it up to 7-10, it makes a huge difference...I was quite tired after the workout, plus it was weird to actually have a pump from a workout, not used to that either


barbell rows (palms up) 185x9,8,7

pullups bodyweight x 6,6,6

standing preacher db curls 40x10,10

db curls 55x7,6

neutral grip cable rows 160x10,10

db upright rows 35x8,7,7

Wednesday 2/16


Ok went back to one of my old favorite routines that I stopped a while ago due to joint pain. I have been relatively pain free for a couple of weeks now , so i decided to try it again and see how it goes

squats 225x8,7

incline bench press 205x7,6

dips bodyweight+90 x 8,7 PR

reverse pec dec 90x9,9

seated calf raises 115x8,8

the dips were really a surprise to me, last time I did that much weight I only hit sets of 6 and 5 so the 8 and 7 really surprised me...felt good on them too, strong, didnt' eek them out, got them strong, and I was pretty straight up too, so I guess my tris are getting pretty strong!

another week, another change in routine, when will it end...? Well I guess it's good if you believe what people say about keeping the body guessing, cause God knows my body doesn't know what the hell is coming next!!

ok, went back to my good old 10x3 routine. I just like being able to use heavy weights, but I don't like the extreme exhaustion I was feeling when I would go to failure, so the 10x3 is great since you don't go near failure and you can use pretty heavy weights. Like I always say, we'll see what happens...

monday 2/21

bench press 10 sets of 3 reps 245

bb row 10x3 205

close grip bp 5x3 195

close grip chinups 5x3 bodyweight+30


It's 10 sets for big muscle groups, 5 sets for small, shoulders will probably fall in between say 7 or 8. Will workout m, w, f take the weekends off and rotate between 4 different workouts so in the end each muscle group will be hit directly every 4 or 5 days. After the first 4 workouts, I will go to a 10x4 for the next 4 workouts, then finally a 10x5 for the last 4. Then depending on how I feel either a 1 week break or right into next cycle, back to 10x3 but up the weights by 5 pounds or so. My thinking was if I am able to keep this routine and not change my mind that by going to 4 and 5 reps instead of upping the weight right away it will be a more steady climb up and hopefully that will prevent a plateau. I would think adding 5 pounds each week would be too much too soon as in about 10 weeks my bench would be at 300 and I think adding 55 pounds to your bench in 10 weeks may be a little too much too soon. My way it will take 35-40 weeks to get to 300. A long way off, but probably more realistic given the stresses of life like work and all......

day 1
bench press 10x3
bb rows 10x3
close grip bench 5x3
close grip chins 5x3

day 2
squats 10x3
seated calf raises 5x3
upright rows 7x3
weighted crunches 5x3

day 3
incline bench press 10x3
weighted pull ups 10x3
weighted dips 5x3
db curls 5x3

day 4
deadlifts 10x3
sled calf raises 5x3
rear laterals 7x3
ab work 5x3

ok, trying something new yet again....to spare a long winded post, basically I am gonna do 3 sets per exercise and shoot for 30 total reps in the three sets, once I hit 30, then I increase the weight next time. For instance, if I do 10,10,10 I move up or if I do 15, 10, 5 I move up, the total is 30, and I will take each set as far as I can before stopping. Each bodypart once per week, I think that will be plenty...also going to keep the rest periods to 60 seconds between sets to make it a little harder


3/2/05 -- first day of new routine

Quads and calves

squats 185x 15, 9, 9 = 33 -->increase weight next week

leg press 290x 9, 5, 6 =20 -->weight stays the same next week

calf press(on leg press) 200x 11, 9, 8 = 28 -->weight stays the same next week

All I';ve got to say is OOOOUUUUUCCCCHHHHHH!!! Finally got a leg workout where I can't walk right! The 60 second rest periods are killer especially on big exercises like squats and press. The workout was short, but very intense...the weights are a lot lower than I have been using, but the rest period made the difference. 15 reps on the first set of squats was amazing for me, I've never done that many at once, even though it was only 185 lbs...gonna have to go to at least 200 next week, but they felt great, went slightly below parallel...

great workout, hope the other days are like this one!!

ok forgot to post for a couple of days, rather then backtrack, will just pick up where I left off...

mon 3/7/05

chest/tri

rest intervals=60 sec between sets, 2min between exercises

db bench press 105x10,6,5=21 --> keep same weight

incline bench press 185x8,6,4=18 --> keep same weight

dips bodyweight+25x10,7,5=22 --> keep same weight

close grip bp 135x10,8 missed last set, had to leave...-->keep same weight

this workout routine is crazy...on my strength routine, I had worked my way up to 225 on close grip bench, so to use 135 is a bit of an ego bruiser, but man, I just could not lift even this light weight...the short rest periods just fry your muscles, to the point they dont even work right anymore! I did bis and hamstrings on last friday (4 days ago) and my hammies are still sore, and I really didn't use too heavy a weight....definitely a tough workout, but very cool and as a side benefit, very quick...under a half hour and you're outta there.

I think I might have went too heavy on the inclines, 18 is far short of my goal for 30 reps in 3 sets, we'll see what happens next week, if I can improve significantly or not...the db press just destroyed me though, try doing a set of 10 with 105 dbs and then do it 2 more times in 2 minutes...tell me how you feel! chest is very sore today, tris feel ok, good workout, today is my first back workout on the new routine, looking forward to it

UPDATE

May 1 2005

ok completely slacking on the journal...well I change my routine so often it doesnt really pay to keep the journal, but I decided to try out a new routine based on some of the ideas that P-Funk uses...thanks man! I like his split of lower/upper horizontal/off/lower/upper vertical and will try to use that for a while. I did my first workout like this last friday and it went well, so I will try to stick with it for a while.

updated weight...198

It seems I have gained some weight in the past month...I was stuck around 190-195, now when I get up in the morning the scale says 198ish and at night it goes over 200! Very happy about that, it was a goal of mine to hit 200 lbs (muscularly of course) and I am doing good getting there. I see a little more size in my waist area then I'd like, so I am altering my diet to try to help that, so my weight may drop a bit, but who cares it's summer time anyway coming up!

updated goal...functional strength ...ok what does that mean? well, I know I will not be competing in any powerlifting or bodybuilding competition, so I am just trying to get stronger in general, with no plan really, just do my exercises and see how that coorelates to real world situations. That being said I am reintroducing deadlifts into my routine, and will be adding new things like step-ups and overhead pressing while standing (as opposed to sitting) to help develop core strength. Need to also focus a bit more on the abs as I tend to neglect them, even if I am not dieting for the sixpack, I need to get them stronger for core stability, etc....

friday april 29
upper-vertical

weighted dips bodyweight+90 x 6,5,5

weighted chinups bodyweight+25 x 6,5,6

standing db press 65x6,6,6

upright rows 95x8,8,8

neutral grip lat pulldowns 180x8,7

went light on the uprights cause I haven't done them in a while and I wanted to see how it would feel. I may stay in the higher rep range for that exercise, we'll see...felt good on the dips, haven't done 90 in a while, but managed pretty decently. the db presses were tough standing up! I can normally do 80-85 sitting down, but standing is a whole new beast, wow....

monday 5/2

deadlifts 245x6 255x5,5

step-ups with 50lb db in each hand 6,6,6

sled calf press 290x8,8

ab machine plate#8 x 6,5

short workout, but very painful....got a bad feeling in my groin muscle again, I pulled something in there playing hockey in november and I thought it was getting better, but something aggrivated it today. it was either the deadlifts or the stepups, i dont know, i havent done either in a while so I dont know, but the inside groin muscle in my left leg is killing me right now