Thread: My Journal

Good luck with your journal. Oh ya , If I was you , I would rethink doing chest and shoulders the same day. Try to do chest with biceps or triceps if you really want to do it with another muscle in the same day.

So you think I should cut out upright rows and military press on the chest day?

Well , just do chest seperatly from your shoulders. Since both are very big muscles , they require a lot of strenght in a very close place of your body. I've seen people here saying to not even do chest the day after you did shoulders or vice versa.

Here's another update... And to clearify, all Pullups so far have been wide grip overhands, not close underhands.

Saturday
12/18/04
Back/Biceps

Pullups
1st set - 0lbs assist 5 reps (Think I pulled something when I came down...maybe came down too fast, feels fine now.)
2nd set - 30lbs assist 8 reps
3rd set - 30lbs assist 7 reps
4th set - 40lbs assist 8 reps

Deadlift
1st set - 105lbs 10 reps
2nd set - 115lbs 10 reps
3rd set - 125lbs 10 reps

DB Rows
1st set - 55lbs 10 reps
2nd set - 50lbs 10 reps

DB Shrugs
1st set - 55lbs 10 reps
2nd set - 65lbs 10 reps

Barbell Curls
1st set - 70lbs 5 reps
2nd set - 60lbs 10 reps

Declined Situps
1st set - 40 reps unweighted
2nd set - 20 reps holding 25lbs plate

Tuesday
12/21/04
Legs

Leg Press
1st set - 175lbs 10 reps
2nd set - 190lbs 10 reps
3rd set - 205lbs 10 reps

Leg Curls
1st set - 90lbs 10 reps
2nd set - 100lbs 10 reps

Calf Raises
1st set - 175lbs 10 reps
2nd set - 190lbs 10 reps
3rd set - 205lbs 10 reps

Leg Extensions
1st set - 70lbs 10 reps
2nd set - 85lbs 10 reps
3rd set - 100lbs 10 reps

Squats
1st set - 105lbs 10 reps
2nd set - 115lbs 10 reps
3rd set - 125lbs 8 reps

Stiff-Leg Deadlifts
1st set - 105lbs 10 reps
2nd set - 115lbs 10 reps
3rd set - 125lbs 8 reps

Been pretty uneventful for this week. I'm taking a break until tuesday when I start my next split which looks like the following(credit to KarlW for the routine):

Day #1 Thighs/Shoulders

Squats - 3 x 6-8
Hack Squats - 2 x 10-12
Shoulder Press - 3 x 6-8
Lateral Raises - 2 x 10-12
Seated Leg Curl - 2 x 6-8
SLDL's - 1 x 10-12

Day #3 Chest/Calves/Triceps

Incline Bench in Smith machine - 3 x 6-8
Decline Bench w/ DB's - 2 x 10-12
Calf Raises - 3 x 6-8
Skull Crushers - 2 x 6-8
Cable pushdowns - 1 x 10-12


Day #5 Back/Biceps/Traps

Bent Over Rows 3 x 6-8
WG Lat Pulls - 2 x 6-8
CG Cable Rows 2 x 10-12
DB curls - 2 x 6-8
Hang Cleans 2 x 8-10

I believe I'm going to have the trouble getting the form down on Hack Squats, and especially Hang Cleans.

Here's what I did this week so far

Tuesday

12/28/04

Thighs and Shoulders



Squats

1st set – 115lbs 8 reps

2nd set – 125lbs 8 reps

3rd set – 135lbs 6 reps



Hack Squats (barbell)

1st set – 65lbs 10 reps

2nd set – 60 lbs 10 reps



Shoulder Press (Dumbbells)

1st set – 30lbs 8 reps

2nd set – 35lbs 6 reps

3rd set – 30 lbs 6 reps



Lateral Raises

1st set – 15lbs 10 reps

2nd set – 10 lbs 10 reps



Seated Leg Curl

1st set – 100lbs 8 reps

2nd set – 110lbs 6 reps



SLDL

1st set – 135lbs 8 reps



Thursday

12/30/04

Chest/Calves/Triceps



Inclined Bench in Smith (I just listed the weight added, don’t know if the machine itself counts)

1st set – 50lbs 8 reps

2nd set – 70lbs 6 reps

3rd set – 60lbs 8 reps





Declined Bench (Dumbbells)

1st set – 30lbs 12 reps

2nd set – 30 lbs 12 reps



Calf Raises

1st set – 190lbs 8 reps

2nd set – 205lbs 8 reps

3rd set – 220lbs 8 reps



Skull Crushers

1st set – 45lbs 8 reps

2nd set – 40lbs 8 reps



Cable Pushdowns

1st set - 110lbs 10 reps



Vertical Leg Hip Raises

1st set – 15 reps

2nd set – 10 reps

3rd set – 10 reps



On the skull crushers, I don't know if I'm doing the form right. Should the bar come down past the top of your head at the bottom of the movement, or should it be eye level or what? I felt like I was rotating too much in the shoulders instead of elbows.

Update:

Sunday

1/2/05

Back/Biceps/Traps



Bent Over Rows

1st set – 65lbs 8 reps

2nd set – 85lbs 8 reps

3rd set – 95lbs 8 reps



WG Lat Pull Downs

1st set – 200lbs 8 reps

2nd set – 200lbs 8 reps (need more damn weight…)



Close Grip Cable Rows

1st set – 110lbs 12 reps

2nd set – 160 lbs 12 reps



Dumbbell Curls

1st set – 35lbs 7 reps

2nd set – 30lbs 10 reps



Hang Cleans

1st set – 65lbs 8 reps

2nd set – 75lbs 8 reps



Tuesday (workout out at friends house instead of gym)

1/4/05

Thighs and Shoulders



Squats (a machine, not a smith or barbell)

1st set – 110lbs 8 reps

2nd set – 130lbs 8 reps

3rd set – 150lbs 12 reps

4th set – 160 lbs 20 reps

5th set- 180lbs 16 reps

6th set – 200lbs 8 reps



Hack Squat –

1st set - 65lbs 12 reps

2nd set – 85lbs 10 reps



Shoulder Press (Dumbbells)

1st set – 30 lbs 8 reps

2nd set – 35lbs 8 reps

3rd set – 40lbs 6 reps



Lat Raises

1st set – 15lbs 12 reps

2nd set – 10 lbs 12 reps

3rd set – 15lbs 10 reps



SLDL

1st set – 135lbs 8 reps

2nd set – 135lbs 6 reps



Leg Curls (lying on stomach)

1st set – 50lbs 16 reps

2nd set – 75lbs 10 reps



Leg Extensions

1st set – 75lbs 16 reps

2nd set – 100lbs 14 reps

I didnt read your routine, but I do chest/shoulder/triceps the same day.. you just need to do the appropriate amount of volume, dont over do it.

I don't do shoulder specific thigns such as lat raises or shoulder presses on my chest tricep day. I do inclinded smith, declined dumbbells, skull crushers, calf raises ( i know, not chest...), and cable pushdowns.

Here's kind of a big update since I haven't had the time to type my stuff out lately... Anyway I "finally" squated my body weight (about 155-160) squating today... I know, not much but it's somewhat of a step for me.

I wonder how long it will be before I get RMI or carpel tunnel, my favorite things to do are lifting, drawing, and use of computers...Hehe

Thursday

1/6/05

Chest/Triceps/Calfs



Declined DB Bench

1st set – 30 lbs 12 reps

2nd set – 35lbs 12 reps



Calf Raises

1st set – 205lbs 8 reps

2nd set – 220lbs 8 reps

3rd set – 235lbs 10 reps



Skull Crushers

1st set – 45lbs 8 reps

2nd set – 55 lbs 8 reps



Cable Pushdowns

1st set – 120lbs 11 reps



Inclined Bench in Smith

1st set – 60lbs 8 reps

2nd set – 70lbs 8 reps

3rd set – 70lbs 8 reps



Vertical Leg Hip Raises

1st set – 20 reps

2nd set – 15 reps

3rd set – 12 reps



Saturday

1/8/05

Back/Biceps



Bent over rows

1st set – 75lbs 10 reps

2nd set – 85lbs 10 reps

3rd set – 105lbs 8 reps



Hang Cleans

1st set – 75lbs 9 reps

2nd set – 80lbs 8 reps







Wide Grip Lat Pull Downs

1st set – 210lbs 8 reps

2nd set – 215lbs 12 reps



Close Grip Cable Rows

1st set – 160lbs 12 reps

2nd set – 170lbs 10 reps



DB Curls (seated)

1st set – 35lbs 8 reps

2nd set – 35lbs 8 reps



Tuesday

1/11/05

Legs/Shoulders



Squats

1st set – 125lbs 8 reps

2nd set – 135lbs 8 reps

3rd set – 145lbs 6 reps



Hack Squats

1st set – 75lbs 12 reps

2nd set – 85lbs 10 reps



SLDL

1st set – 135lbs 12 reps

2nd set – 145lbs 6 reps



Shoulder Press (DB)

1st set – 35lbs 8 reps

2nd set – 40lbs 8 reps

3rd set – 45lbs 5 reps



Lat Raises

1st set – 15lbs 10 reps

2nd set – 15lbs 10 reps



Declined situps

1st set – 0lbs 40 reps

2nd set – 25lbs 20 reps



Leg Curls

1st set – 110lbs 6 reps

2nd set – 120lbs 6 reps



Thursday

1/13/05

Chest/Triceps/Calfs



Declined DB Bench

1st set – 35 lbs 12 reps

2nd set – 40lbs 12 reps



Calf Raises

1st set – 220lbs 10 reps

2nd set – 235lbs 8 reps

3rd set – 250lbs 8 reps



Skull Crushers

1st set – 50lbs 8 reps

2nd set – 55 lbs 8 reps



Cable Pushdowns

1st set – 125lbs 8 reps

2nd set – 115lbs 6 reps



Inclined Bench in Smith

1st set – 70lbs 8 reps

2nd set – 80lbs 8 reps

3rd set – 80lbs 5 reps



Saturday

1/15/05

Back/Biceps



Bent over rows

1st set – 105lbs 8 reps

2nd set – 115lbs 8 reps

3rd set – 125lbs 6 reps



Hang Cleans

1st set – 85lbs 8 reps

2nd set – 80lbs 8 reps







Wide Grip Lat Pull Downs

1st set – 215lbs 8 reps

2nd set – 220lbs 10 reps



Close Grip Cable Rows

1st set – 150lbs 12 reps

2nd set – 165lbs 12 reps



DB Curls (seated)

1st set – 35lbs 8 reps

2nd set – 35lbs 8 reps



Tuesday

1/18/05

Legs/Shoulders



Squats

1st set – 135lbs 8 reps

2nd set – 145lbs 8 reps

3rd set – 155lbs 8 reps



Hack Squats

1st set – 80lbs 12 reps

2nd set – 90lbs 10 reps



SLDL

1st set – 145lbs 10 reps





Shoulder Press (DB)

1st set – 40lbs 8 reps

2nd set – 45lbs 4 reps

3rd set – 40lbs 6 reps



Lat Raises

1st set – 15lbs 12 reps

2nd set – 15lbs 10 reps



Declined situps

1st set – 0lbs 40 reps

2nd set – 25lbs 20 reps



Leg Curls

1st set – 110lbs 8 reps

2nd set – 120lbs 6 reps

In addition, I seem to have gained a little weight, not a whole lot, but instead of weighting about 157-159 no clothes I'm at 161 now (I'm 5'10). I can tell gains by flexing in the mirror as well, although I'm not very pleased with my back at all, there's not much definition going on except a little in the rear lats, but still not much. And I still got some work to do on my abs as well, only have a 2 pack right now =/ .

Well, I'm just sitting here chugging down my protein shake after my back day, so here's an update: I'm not really feeling a whole lot on my back days though(and the 2 or so days after), I think even on my 3rd or 4th week (not sure exactly) on this program I don't have the form down on Bent over rows and Hang Cleans, I might be trying to go up in weight too fast, so next week I might go lighter and work on form more.

Thursday

1/20/05

Chest/Triceps/Calfs



Declined DB Benchpress

1st set – 40lbs 12 reps

2nd set – 45lbs 10 reps



Calf Raises

1st set – 250lbs 8 reps

2nd set – 265lbs 8 reps

3rd set – 280lbs 8 reps



Skull Crushers

1st set – 45lbs 8 reps

2nd set – 40lbs 8 reps



Inclined Bench in Smith

1st set – 80lbs 8 reps

2nd set – 90lbs 6 reps

3rd set – 85lbs 8 reps



Cable Pushdowns

1st set - 115lbs 12 reps



Weighted Crunches

1st set – 100lbs 12 reps

2nd set – 100lbs 10 reps



Elliptical – 20 minutes manual course, 8 resistance 6(ish) crossramp



Saturday

1/22/05
Back/Biceps



Bent over Rows

1st set – 115lbs 8 reps

2nd set – 125lbs 6 reps

3rd set – 105lbs 8 reps



Hang Cleans

1st set – 90lbs 4 reps

2nd set – 85lbs 8 reps

3rd set – 75lbs 6 reps



Wide grip lat pull downs

1st set – 220lbs 8 reps

2nd set – 225lbs 10 reps



Close Grip Cable Rows

1st set – 160lbs 12 reps

2nd set – 170lbs 12 reps



Dumbbell Curls (seated)

1st set – 35lbs 8 reps

2nd set – 40lbs 4 reps

3rd set – 40lbs 5 reps (pushed myself very hard to get that)



Elliptical – 12 minutes on interval course, 8 resistance

Re BOW's, what makes you wonder about your form? Have you watched yourself do them in the mirror SIDE ON?

You say you're not feeling it in your back PWO. You will tend to stop getting very sore after 3-4 weeks of doing the same exercises, though don't let that fool you into thinking nothing is happening. Maybe you could start cycling a 2 week program.

eg for back:

Week1:
Pull ups 20 reps however many sets that takes
Deadlifts 3 x 6-8
DB rows 2 x 6-8

Week 2:
BOW's 3 x 8-10
WIde grip lat pull: 2 x 10-12
Stiff arm pulldown: 2 x 10-12
CG cable row: 1 x 6-8

Anyway you get the idea. Reasoning behind this type of cycling is that the body adapts very quickly to repetitive movements, although as you increase weight/reps you will still get some results. Bit like the ol' saying of "shocking the body". Hitting it with exercises it hasn't seen in a while will force new growth. You can go nuts with the cycling stuff.

Also, maybe you could go to a 4 day split. Depends how long you've been on the current split. Don't wanna rush and change things too soon.

You say you're squatting around 160? Tell me you're going at least parallel!

How's the diet going?

Lol yes, I'm at least going parallel, that's what I aim for although when I started I went past parallel so I occasionally still go past sometimes.

My diet's going pretty well, I have had fast food at all for probably 2 month and I've had maybe 4-6 pieces of pizza in the last 2 or 3 months. I'm mainly eating Smart Start Soy Protein cereal in the morning, or 2 eggs with a slice of cheese on whole wheat bread and a protein shake. Then for lunch a couple PB/J sandwiches and 20 oz of water. For snacks I usually have fruit or baby carrots and for dinner I have usually chicken, steak, or fish with vegetables. I also have a salad mixed with canned salmon or grilled chicken, or a bagel with peanut butter for a snack. I just can't be busy writing everything I eat, maybe I'll do that later but it doesn't feel needed right now.

Where I workout, they don't have mirrors anywhere so I can't really watch myself for form. The next day after I posted that I didn't feel it however, I did. I've been on this split for about 4 weeks now I believe (this is starting the 5th week).

I could work in time for a 4th day on friday afternoons if I need/want to. It'll probably be time to start discussing what changes I should make in my routine in about a week.

So far, since around november I've lost quite a bit of fast and gained quite a bit of muscle. I might try to get some pics taken so I can post sometime, but I can't promise anything.

In addition though, I feel I need to eat more to get bigger faster, but I can't really just flip a switch to make the choice to eat more. For me, I eat when I'm hungry and I eat just enough for my body to feel satisfied, not overstuff it. I'm working on it, but it's hard. Would anyone suggest taking more protein shakes per day, or adding protein bars in as a regular part of my diet? Right now I have 40g of protein in 16 oz of 2% milk 2 times a day on off days and 3 times a day on workout days. That along with my diet get me ABOUT 1g/pound of bodyweight of protein.

In addition though, I feel I need to eat more to get bigger faster, but I can't really just flip a switch to make the choice to eat more. For me, I eat when I'm hungry and I eat just enough for my body to feel satisfied, not overstuff it.

Nice philosophy but it won't work if you want to build mass, unfortunately. What you need to do is have a meal plan that centres around ingesting x number of calories (or thereabouts) per day depending on your goals. If you want to add mass quickly that you need to up the calories, but you have to accept some fat gain from that as well.

I'm working on it, but it's hard.

I know it is, believe me. Having a set plan help a lot. No guesswork.

Would anyone suggest taking more protein shakes per day, or adding protein bars in as a regular part of my diet? Right now I have 40g of protein in 16 oz of 2% milk 2 times a day on off days and 3 times a day on workout days. That along with my diet get me ABOUT 1g/pound of bodyweight of protein.

mmmm no not realy. 1g/pound is good but may need tweaking. Also carbs and fats play a big role depending on your goals.

Hey do you currently have a set meal plan? If so post it here, if not what is your weight and approx bf%, goal weight and goal bf%, we can work on a meal plan. If you're serious that is, no way pushin ya man. I know what it's like.

I don't have a set meal plan, but I don't know my real bf% either. I used one of the electronic handheld things about a month and a half ago and it said 21, but I thought that seemed a little high. Right now I'm guessing it might be somewhere around 17-18%.

As far as goals I'd like to get to 200lbs in maybe a year (is that do-able if I weigh 160 now?) and have my bf around 15%. Where I go from there I'm not really sure yet.

Anyway, I'm off to getting ready for my workout today, I'll post an update when I get back in about 2-3 hours.

40lbs of lean mass in a year..........mmmmm not sure bout that but hey never say never eh?

So in other words you want to gain lean mass?
2 ways:

1. Slow bulk where you'd eat just above maintanence.
2. Bulk/Cut/Bulk etc

Depends what suits you.

You're 18 right? If I were you I'd go the slow bulk option, eating clean most of the time and just train hard.

Yeah, I think at this point I'd feel better going with a slow bulk. I think I've kind of been doing that for a couple months, but I've lost fat at the same time so my weight's only gone up about 3 lbs total.

Anyway here's what I did yesterday:
Tuesday

1-25-05

Legs/Shoulders



Shoulder Press (Dumbbells)

1st set – 40lbs 8 reps

2nd set – 45lbs 6 reps

3rd set – 40lbs 7 reps



Squats

1st set – 135lbs 8 reps

2nd set – 145lbs 8 reps

3rd set – 160lbs 8 reps



Stiff Leg Deadlift

1st set – 155lbs 8 reps (after about 5 warmup sets)



Hack Squat (Barbell)

1st set – 85lbs 12 reps

2nd set – 95lbs 10 reps



Lat Raises

1st set – 15lbs 12 reps

2nd set – 15lbs 12 reps



Leg Curls

1st set – 115lbs 8 reps

2nd set – 125lbs 6 reps



I'm going to be going on a two mile run here in about 30 minutes.

In a way, during my workout since I'm starting light and going heavier I feel like in a way I might be building more endurance than strength. I'm wondering if I should keep doing it like I am (1-3 warmup sets in general, then start working sets light and go heavier until I can't maintain the higher reps).

Oh, and on form for squats do you want to strive for keeping your shins close to a 90 degree angle from the floor rather than leaning forward to like a 60 degree angle right? Isn't leaning forward what causes knee problems?

I'm wondering if I should keep doing it like I am (1-3 warmup sets in general, then start working sets light and go heavier until I can't maintain the higher reps).

Just stay in the designated rep range. If you're out to do 8 reps and you start on 135lbs and you get 9 reps then go up to 145 for the next set. However, if you only got 7 reps on the first set then you would drop the weight down for the 2nd set. DON'T start working sets light, start them heavy! At least, start them the same or bit heavier than last time you did that exercise.

Re the squats, basically yes. However, it's impossible to keep your shins at 90. Just remember your knees should not travel out past your toes.

Damn and most of this time I've started mostly on the lighter side and gone heavier...

So should I consider anything lighter than my heaviest as warmup and then go down again once I hit the max for my rep range?

Originally Posted by Seanp156

Damn and most of this time I've started mostly on the lighter side and gone heavier...

So should I consider anything lighter than my heaviest as warmup and then go down again once I hit the max for my rep range?

Basically, yes. This is where you need to look back in your training diary to see what you did on your first set last time.

eg Just say with deadlifts you are supposed to do 3 x 8

You look at last week's notes and you did: 185 x 11, 185 x 9, 175 x 8
(and we are going to, or very near failure on every set)

So you might warm up thus:

bar x 10
135 x 6
155 x 4
175 x 2

Then first working set (since you did > 8 on 185 last week) you would try 195.

Say you get 195 x 10, since you got >8 keep the weight the same so your 2nd set is 195 also and let's say you get 8. Now you need to drop the weight for your 3rd set. So you go 185 and you get 8. You anticipate some loss of strength as you go through your sets. Like on your first set you get 195 x 10 but you don't up the weight for the 2nd set because you prob won't get enough reps. But just say you did 195 x 14 or something then you would add some weight to stay around 8 reps. The only reason you would need to add weight is if you realy miscalculated or have gained some amazing strength since last week. Hope that helps, sounds like you get the idea though.

So, even if the rep range is let's say 8, and you can do more until failure or near you should, even if it's quite a few more reps? But then again, I guess if you're using the right weight you shouldn't be able to do too much more.

I'm just asking because I know when I went to my friends house once or twice instead of the gym I usually go to I was pushed a lot harder by them to go to failure. This is partly because I have them to spot me and I know I'll be safe, but at the gym I don't have a spotter unless I specifically ask someone to spot me for a set. I would go to my friends house probably all the time, but they don't have a squat rack/power rack and their dumbbells only go to 50lbs I believe.

So, even if the rep range is let's say 8, and you can do more until failure or near you should, even if it's quite a few more reps? But then again, I guess if you're using the right weight you shouldn't be able to do too much more.

Well, IF you're taking every set to failure then yes. Depends on your training philosophy. I'm sure you've seen a bit about that around here. That part is up to you.

I used to worry about the spotting thing too but no more. The only thing I might need a spot on these days is bench press, and most of the time I just go to near failure to be sure I can get the bar back on the rack. I used to think this would seriously inhibit gains but in the long run it doesn't realy. Sure it's good to be pushed to, and beyond failure occasionally, but with a well structured and intense program it's not necessary all the time by any means.

Here's another update:

Thursday

1/27/05

Chest/Triceps/Calfs



Skull Crushers

1st set – 50lbs 8 reps

2nd set – 45lbs 8 reps



Calf Raises

1st set – 310lbs 8 reps

2nd set – 295lbs 8 reps

3rd set – 295lbs 8 reps



Cable Pushdowns

1st set – 125lbs 12 reps



Declined DB benchpress

1st set – 50lbs 8 reps

2nd set – 45lbs 10 reps



Inclined Bench in Smith

1st set – 90lbs 8 reps

2nd set – 85lbs 7 reps

3rd set – 80lbs 8 reps



Declined Situps

1st set – 0lbs 30 reps

2nd set – 0 lbs 10 reps

3rd set – 25lbs plate 15 reps

4th set – 25lbs plate 10 reps



Saturday

1/29/05

Back/Biceps



Hang Cleans

1st set – 85lbs 8 reps

2nd set – 80lbs 5 reps

3rd set – 75lbs 6 reps



Bent over Rows

1st set – 135lbs 8 reps

2nd set – 125lbs 8 reps

3rd set – 115lbs 8 reps




On the wide grip lat pulls should I be feeling a lot in my chest and shoulders as well as my back, because I am. I pulling straight down to my upper chest rather than behind my neck. Should I be pulling down behind my head instead?

You might feel a stretch in your chest at the bottom of the movement but should not be sore there later on. The pulling is done with the lats/bi's. There is no resistance offered to the pectoralis in pulling exercises.

Behind the head? Up to you though most peeps say it may lead to injured shoulders. This is your call. Pulling to the top of the chest should be fine.

Whoa, I just noticed on 1/29/05 my back day it only posted the first two exercises, anyway here it is with everything.

Saturday

1/29/05

Back/Biceps



Hang Cleans

1st set – 85lbs 8 reps

2nd set – 80lbs 5 reps

3rd set – 75lbs 6 reps



Bent over Rows

1st set – 135lbs 8 reps

2nd set – 125lbs 8 reps

3rd set – 115lbs 8 reps



Wide Grip Lat Pulldowns

1st set – 225lbs 15 reps

2nd set – 220lbs 12 reps



Close Grip Cable Rows

1st set – 180lbs 9 reps

2nd set – 165lbs 10 reps



Vertical Leg Raises

1st set – 20 reps

2nd set – 15 reps

3rd set – 15 reps



Dumbbell Curls (seated alternating)

1st set – 40lbs 5 reps

2nd set – 40lbs 6 reps

3rd set – 35lbs 7 reps


Also, on the lat pull downs, the cable machine only goes up to 200lbs and even after scavenging for all the 2.5 and 5lbs rubber weights it's still not quite enough to exhaust me after 10-12 reps so I end up going over. Is there any way to get more on there with a plate or something? It seems like it's kind of limiting to my progress especially later if I can't get more than 225 on there when I know I can do more...

Switching to Pull Ups is bout all I can think of. I know it changes the routine around but that's your best bet. OR you could do single arm Lat Pulls at the cables.

btw:

1st set – 85lbs 8 reps

2nd set – 80lbs 5 reps

3rd set – 75lbs 6 reps

Bent over Rows

1st set – 135lbs 8 reps

2nd set – 125lbs 8 reps

3rd set – 115lbs 8 reps

Shows you've got the idea of rep range under control. Good work

Tuesday

2-1-05

Legs/Shoulders



Squats

1st set – 135lbs 8 reps

2nd set – 155lbs 8 reps

3rd set – 170lbs 6 reps



SLDL

1st set – 155lbs 9 reps



Hack Squat

1st set – 85lbs 12 reps

2nd set – 85lbs 10 reps



Shoulder Press

1st set – 45lbs 6 reps

2nd set – 40lbs 6 reps

3rd set – 35lbs 7 reps



Lat Raises

1st set – 15lbs 12 reps

2nd set – 15lbs 12 reps



Leg Curls

1st set – 115lbs 8 reps

2nd set – 130lbs 7 reps


I'm kind of concerned about my form on squats and stiff leg dead lifts. On squats I kind of tend to lean forward because I feel if I don't that I'll fall over backwards... Then on SLDL I'm not exactly sure, but I don't feel a strech in my hamstrings all the time when I do them. I keep my lower back straight, but it still feels like it's being used.