Seanp156

Today's workout was very tough... It's very hot an humid out and that didn't exactly work the best for my first shock day ever!

The total workout time from the time I got in the gym to the time I left was pretty long. Longer than I would like at about 1 hour, 45 mins and I didn't mess around, or take long RI's at all either. Between sets, the longest I would take would be two minutes, usually around 1. And of course, no breaks during super sets except getting it set up, same with dropsets.

I left sweating like a pig, and could hardly pure the milk for my protein shake when I got home .

Tuesday

5-10-05

Chest/Triceps/Shoulders/Abs



Super Set: DB Decline Flyes…Decline DB Bench

1st set: 20lbs 10 reps…….40lbs 10 reps

2nd set: 15lbs 10 reps……..40lbs 8 reps



Super Set: Incline DB Bench…Cable Crossovers

1st set: 35lbs 8 reps……….25lbs 10 reps

2nd set: 30lbs 8 reps………25lbs 8 reps



Dropset: DB Flat Bench

1st set: 40lbs 8 reps

2nd set: 35lbs 7 reps

3rd set: 30lbs 8 reps

4th set: 25lbs 8 reps



Super set: DB Arnold Press…Standing Lat Raises

1st set: 25lbs 8 reps………15lbs 9 reps

2nd set: 25lbs 9 reps……….15lbs 9 reps



Super set: seated rear lat raises…DB Military press

1st set: 10lbs 10 reps………..30lbs 9 reps



Dropset: Upright Rows

1st set: 45lbs 10 reps

2nd set: 40lbs 8 reps

3rd set: 35lbs 8 reps

4th set: 35lbs 8 reps



Super set: CG Bench press…Skull Crushers

1st set: 95lbs 10 reps……45lbs 10 reps (could’ve used more for both)



Super set: BW Dips...kickbacks

1st set: 6 reps……15lbs 9 reps



Dropset: Cable Tricep Pushdowns

1st set: 80lbs 10 reps

2nd set: 70lbs 8 reps

3rd set: 65lbs 8 reps

4th set: 60lbs 6 reps



Decline Reverse situps

1st set: 30 reps

2nd set: 20 reps



Vertical Hip Raises

1st set – 15 reps

2nd set – 15 reps



Cardio – 10 mins on stairmaster.

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gwcaton

looks like you really tore it up today

Just wait until leg day

My Last Journal Before The One You're Reading Now
Old Journals :
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Just remember, when you think you're done you've just started . DEADBOLT . 2005

Seanp156

Yeah, I was exhausted, but I just don't like the fact that I can't do as much weight as I can on power week. It makes me feel like I'm limiting myself somehow, even though the workout goals are totally different. But I guess that's the whole point of having a power week eh?

As for leg day.....Yeah....I can't wait.....

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Archangel

Awesome w/o there Brother!!! I agree with Gary, Leg day is another story!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

shiznit2169

where do you live seanp?

if you lift at your local gym, shouldnt they have AC? If not im assuming u lift at home? ..ive never heard of a gym being hot and humid .. usually gyms are cool and have ac + music like my gym does

Seanp156

I'm lifting at a gym, and they do have A/C, but I'm wondering if it wasn't working or something? It is REALLY humid today though, so maybe it can carry over indoors a bit?

And Arch...You and Garry are scaring me away from leg day now

I was going to try and get some school work done tonight, but I'm a zombie after today's workout, so that'll have to wait until tomorrow... Mostly focusing on eating and staying awake until bed time hahaha

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Archangel

Now now Mister, If you wanna dance, YOU gotta pay the band!!! Just kidding!!! You can do it, and I can't wait to see the numbers you throw around!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Seanp156

Lol, I don't think I'd consider skipping, I'm just not exactly looking forward to it now. Also it's shock week, so I don't know if there are going to be much numbers being thrown around ! It's amazing how much less weight you can do with little or no RI's and isolation exercises in the middle of compound lifts.

After today, I'm concerned I'll be too exhausted after leg day(Thursday) to write my essay and do my reading assignment due Friday !! Maybe a couple hour nap after working out will help

Also, as soon as school's out and I have a little more time, I'll probably switch to a 4 day split and take shoulders off chest day and group them with something else. I don't really have many ideas for this yet, but I think it'd be good to seperate them if I can.

Thanks for the encouragement guys, it helps

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b_reed23

looking great sean!! I know you don't beleive me..but when you can't pour your milk without spilling it, it's a good sign!! lol...

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Seanp156

Thanks Haha, yeah I didn't quite spill it, but it was hard to not spill it none-the-less.

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LW83

My gym was freaki'n humid yesterday too! I think it's from all the hot ladies

Seanp156

Haha, it could be .

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Archangel

Hey, wheres the leg numbers???

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Seanp156

Leg day isn't until tomorrow (thursday)

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LW83

That's my leg day too! wanna have a squat comp ?

Archangel

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Seanp156

As long as I can use lighter weight and I'm still able to win somehow
Actually, I'm not sure if I'll be doing normal squats tomorrow....I'm not even sure what I'm doing yet for shock/legs !!! I need to add some exercises.

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Seanp156

Alright, here's the leg day... Overall it was decent I suppose, but I have some questions. Garry, you do BB hack squats right? Is it normal to only be able to do about 1/2 of what you squat normally to parallel b/c I find 85-95lbs very difficult for me.

Also, no matter what I did, I wasn't really able to totally fatigue my legs today. When I was doing the exercise it felt great and burned, as well as shortly after, but after about 20 seconds of walking around they don't feel that bad. I even threw in the leg press to pretty much failure at the end to try and finish everything off. My legs are tired, but I want them to be in pain !

Of course, I could be talking too soon, they'll probably be killing tomorrow.

Thursday

5-12-05

Legs



Super set: Hack squats…..Leg Extensions 2x 8-10

1st set: 85lbs 8 reps…..100lbs 10 reps

2nd set: 85lbs 8 reps…..100lbs 8 reps



Drop set: DB Lunges

1st set: 30lbs 12 reps

2nd set: 25lbs 8 reps

3rd set: 20lbs 8 reps

4th set: 20lbs 8 reps



Super set: Leg Curls……….SLDL

1st set: 100lbs 10 reps….115lbs 10 reps

2nd set: 110lbs 10 reps….115lbs 10 reps



Drop set: Single Leg Leg Curls

1st set: 55lbs 10 reps (each leg)

2nd set: 50lbs 8 reps

3rd set: 45lbs 8 reps

4th set: 40lbs 8 reps



Super set: Seated Calf Raises………DB Calf Raises

1st set: 160lbs 10 reps…………..60lbs 10 reps

2nd set: 160lbs 10 reps…………..65lbs 10 reps



Drop set: DB Calf Raises

1st set: 60lbs 14 reps

2nd set: 55lbs 8 reps

3rd set: 50lbs 8 reps

4th set: 45lbs 9 reps



Leg Press: 270lbs 14 reps

My Journal

gwcaton

Sean,

For me , yes I used about half of what I squat for BB hack squats . So i guess that makes it normal , as long as we don't ask anybody else . LOL

And I'm sure you will feel it tomorrow or next day

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

Seanp156

Lol, I'm sure it's normal then
Yeah, hopefully I will feel it more painfully tomorrow, now it's just... After I've been sitting a while, it feels really weird to get up and walk and going up the stairs is a little weird too.

Also, for back day, what should I superset deadlifts with? I'm thinking either shrugs or hyper extensions, but I'm not really sure. Maybe hypers and then dropset shrugs?

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Archangel

Brother Sean, That was a incredible looking w/o there!!! Great job, now just wait till a couple days, you'll feel like you HAMMERED them

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Seanp156

Thanks arch , now I can't wait for back day and then on to my favorite, power week

On another note, I got a dentist appointment tomorrow to get some cavities taken care of.... Don't ask how I got them, I have no clue. Friday the 13th tomorrow and I have a dentist appointment of all things....GREAT

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gwcaton

Do your deads Angel - style after each rep while you are in the upright position do a shrug. Instant super set . Kill 2 birds with one stone.

For your ds i like cg seated cable rows wouldn't do hypers since you've already done a lower back exercise.

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

Seanp156

Both the cable machines at the gym are cable crossovers, so I'd have to put a bench in between to do them seated. I did this for a while, but it takes up the whole cable crossover section even though I'm only using one side. The last time I did that, some 30 something guy seemed to be a little annoyed by it, so what should I do?

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gwcaton

Just about anything would do , bent over rows. db rows, pulldowns, chin ups . Take your pick

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

b_reed23

OR...just use the cable machines, and let them wait their turn!!!

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Seanp156

I think I might just do that

Other than deadlifts/shrugs super sets, and one of the aforementioned dropsets (cable rows, DB rows etc), what else should I do for back/bicep day tomorrow besides about 3 different bicep exercises?

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Pylon

Good looking leg day, Sean. It's my fav of the week (though I still refuse to do lunges...)

For back work, you can always do db rows, bent over rows, or face pulls on the pulley machine (one of my new favs!)

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Seanp156

Thanks for stoping in Pylon . It's not that I'm totally out of ideas for back day, but I'm trying to get the 3 different exercises per muscle group for p/rr/s. Maybe I'm just over complicating things by trying to follow the rules too strictly.

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b_reed23

do some wide grip pull ups, they are GREAT for the lats!!

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