Thread: Sean's going for strength.

hey sean! Even if your workouts aren't consistant, at least your trying! With all that homework and stuff, maybe a 3 day split would be your best bet...take care!!

sean, don't rule the shakes out. get a blender and put a ton of ice in them. keeps them thicker. if you're putting oats, whey, and fruit/whipping cream/ natty pb in them, they really end up being pretty filling. i thought the same thing at first but they hold me over until my next meal easily.

and about the studying... that is so funny. i'm a college counselor and we are having orientation right now with our incoming students. just this morning we were telling them the same info. about studying 2 hrs for every hr of class, so funny to hear you saying it as a student. honestly, i recommend getting to the gym just for stress relief if nothing else. it's a great way to get away from the books and beer and do something healthy a few hours a week!

Sweet, I just got $100 in the mail from someone I don't even know for graduation !!!


Also, I'm not going to have ice unless I get some ice trays, put water in them and freeze them ghetto style.... The freezer we get's also tiny, so there wouldn't be much room for much else (frozen dinners, etc).

I don't really mind heavy workloads as long as it's balanced, but if it ends up to be all I'm doing, I'd get a little angry. If I have a couple nights a week that I can relax and not do much for 3 or so hours, I'm fairly happy...

Just HIT it BRother!!!
Hows it goin, besides an extra 100 dollars, awesome!!!

Things starting to get a little better again, still feeling a little sluggish though... I am also starting to get my old eating habits back to the point where I'm hungry most of the time and can almost eat as much as I was before which is a good thing . For a while I was actually gagging to down a sandwich or two, how screwed up is that hahaha ?!!!

Tomorrow I gotta mow the lawn, stop in to work for scheduling/getting on payroll, get some thank you letters together for graduation money, then maybe I'll work on writing up a new routine for the rest of the summer(i'm still gonna do prrs this summer, maybe switch to HIT when school starts), and then have some fun in the evening hopefully .

I know by the time this week's over, I'm definately going to be ready to hit the gym again... Whenever I've taken a week off I get so excited to go back.

Ok, well I put a new routine together and here it is...... It's a 4 day P/RR/S Split and it'll probably be Chest on monday, Back on Tuesday, rest wednesday, Legs thursday, and Arms/Delts Friday......Rest Saturday + Sunday... Cardio and abs will be thrown in whatever day except for legs.
Only thing I'm kind of concerned about is doing back on tuesday, then legs on thursday.... my lower back might give me trouble for squating and SLDL after deadlifts on tuesday....

Feel free to make suggestions if you want.

POWER CHEST

BB Bench Press 4x4-6

DB Incline Bench 2x4-6

DB Incline Flyes 3x4-6

Chest Dips 2x4-6



REP RANGE CHEST (7-9,10-12,13-15)

Decline DB press 3x7-15

Flat DB press 3x7-15

Cable Flyes 3x7-15



SHOCK WEEK CHEST

Super set Decline DB Press 8-10….Decline Flyes 8-10 (2 sets)

Super set Incline DB Press 8-10 ….Cable Crossovers 8-10(2 sets)

Dropset Flat DB Bench 8-10 reps……6-8 reps



POWER BACK

Deadlifts 3x4-6

Bentover BB Rows 3x4-6

BB Shrugs 3x4-6

Pullups 2x4-6 (failure)



REPRANGE BACK (7-9,10-12,13-15)

Hyper Extensions 3x7-15

Wide Grip Lat Pulldowns 2x10-15

Machine Rows 3x-7-15

Cable Rows 3x7-15

DB Shrugs 2x7-12



SHOCK BACK

Super set Deadlifts……..Shrugs (Angel style) 3x8-10

Super set Pullups………DB Rows 2x8-10

Dropset Machine Rows 8-10………6-8



POWER LEGS

Squats 3x4-6

SLDL 2x4-6

Leg Press 3x4-6

Leg Extensions 2x4-6

Leg Curls 2x4-6



REPRANGE LEGS (7-9,10-12,13-15)

Squats 2x10-15

SLDL 2x10-15

Single Leg Leg Press 2x10-15

Leg Extensions 2x10-15

Leg Curls 2x10-15



SHOCK LEGS

Super set Squats 8-10……………Leg Extensions 8-10 (2 sets)

Dropset Leg Press 8-10………..6-8

Superset SLDL 8-10……..Leg curls 8-10 (2 sets)

Dropset sing leg leg curls 8-10………..6-8

Superset Seated Calf Raises 8-10……….DB Calf Raises 8-10 (2 sets)

Dropset DB Calf Raises 8-10……..6-8



POWER ARMS/DELTS

Seated DB Curls 2x-4-6

CG Bench press 2x4-6

BB Curls 2x4-6

Bench Dips(weighted if I can) 2x4-6

Seated DB Shoulder Press 2x-4-6

Upright Rows 2x4-6 (either BB or EZ bar)



REPRANGE ARMS/DELTS (7-9,10-12,13-15)

Incline DB Curls (both arms at a time) 2x7-12

Skull Crushers 3x7-15

Cable Curls 3x7-15

Cable Pushdowns 2x10-15

Standing BB Military Press 2x7-12

Lat Raises 2x10-15



SHOCK ARMS/DELTS

Super set Dips 8-10…….DB Overheads 8-10 (2 sets)

Dropset Skull Crushers 8-10……..6-8

Super set Standing DB Press 8-10…….Lat Raises 8-10 (2 sets)

Dropset Upright Rows 8-10…….6-8

Superset Close grip Pulldowns 8-10……..Standing DB Curls 8-10 (2 sets)

Dropset EZ bar, or BB curls 8-10……6-8

Looks solid to me, but my knowledge of PRRS is pretty limited at this point....

Looks great to me and I like the exercise choices, however it's been my experience, I like to keep as many days between back and legs as I can, and on a 4 day split I would do Back first, then Chest, off, and then Legs!!! That way you have at least 2-3 days in between the Back and Legs!!! Looks like a great and SOLID plan though Brother Sean!!!

Cool. I was concerned about only having 1 day between back and legs. I remember one time when I did back one day before legs, I think I was doing hang cleans on back day. When leg day came around, my traps were too sore to even do standing calf raises, and squats hurt a lot as well.

I guess I'll switch back and chest day then. I'm used to doing chest first during the week, but it doesn't really matter. Looking forward to starting tomorrow .

good luck with the new plan tomorrow! looks like a great routine!

Alright, well over the last 3 or so weeks I've just been maintaining my weight at around 180lbs. At this point, I'd kind of like to get a little leaner than I am now, but I'd also like to continue gaining strength... So, I'm going to start with this 4 day P/RR/S split and do cardio 2 times a week to see what that does. If I need to, I'll throw in a 3rd day of cardio, or I might even just start at 3 days of cardio... Not really sure yet.

Todays workout was kind of........bleh... When I got there, both of the power racks were taken so I couldn't start any BB work, which is pretty much all my back day is during power week... So, I just walked about 3 laps until one was free...

Even after just 1 week, It was tough getting back into things. By the 3rd set of deadlifts I almost felt like puking, but managed to keep it under control . After that I had rows, which after the first set I went to get a drink at the water fountain... When I went back to the rack, someone was proceeding to place a bench in the rack, so I had to tell him I was still using it (the weight was still on the bar...)

My rows and shrugs weren't anywhere close to my previous personal bests during power week, but that's probably because I did deadlifts first thing, whereas before, I didn't have deadlifts in my power week. Anyway, my hands are killing my after all the heavy BB work, and I'm ready for a shower, here's the W/O.

6-20-05

Back



Deadlifts

1st set – 155lbs 6 reps

2nd set – 175lbs 6 reps PB

3rd set – 165lbs 5 reps



BB Rows

1st set – 155lbs 6 reps

2nd set – 145lbs 6 reps

2nd set -135lbs 6 reps



BB Shrugs

1st set – 205lbs 5 reps

2nd set – 185lbs 6 reps

3rd set – 185lbs 5 reps



Assisted Pullups (There's kind of a "clicking" in my right shoulder when I get to the top of these )

1st set – 40lbs assist 7 reps

2nd set – 40lbs assist 6 reps

Cardio - 15mins Biking, 10/20 resistance, 3.52 miles.

Sounds like a great w/o. Well done!

Sounds like the ass with the bench is the type that never learned to rack the weights when finished, so he doens't know what leaving them up means. That's just the kind of guy we can do with a whole lot less of. I hope you didn't feel bad about booting him.

Ya, it's tough at first when you take a week off. When i came back from my week off about a month ago, i couldn't do the normal weight i usually can handle and had to do less. It'll kick in after this week though. Now that you mentioned it, i have to take a week off next week because of my graduation party, golf tournament, and other important things to do so i have no choice but to let it go for a week.

As for the dude who was taking over, like pylon said..he's probably used to people not taking the weight off because he probably does it himself. That's why i bring my water bottle and stay there until i finish. Try bringing your water and just keep it close to you so you wont leave it and worry about someone taking over. I never had a problem when i do this.

I guess I could bring a water bottle, but it's just one more thing to carry, which I'm not a big fan of when I go to the gym. Maybe I should just take a small bag or something.

Actually though, I am pretty much needlessly carrying my gloves with me. I used to use them all the time, then I stopped just to build callouses so I wouldn't need them. Since I stopped there's only been one or two times when I did need them (pain from callouses breaking). But I think if I can handle 9 sets in a row of heavy BB work without them, I don't need to bring them anymore.

Right after a workout, I think I tend to believe the workout wasn't that great, but after getting a shower, my traps and lower back are incredibly sore already, I can only imagine what it's going to feel like tomorrow and the next day.

Also, on deads I have a little trouble sometimes with the bar hitting my knees on the way up and down. I'm not sure if I should try a wide stance though, because my hips usually don't take kindly to wide stance squating unless I do it REALLY slowly.

great w/o sean! it's no wonder those traps are sore good luck with this new routine, and your new goals, looks like your off to a great start!

Doesn't your gym have a locker room? I always bring my gym bag and change clothes in the locker room, as well as having my protein shake, water bottle and banana so i can have it right after my workout rather than driving home which takes about 15 minutes and then having the PWO meal.

It makes it easier to keep your stuff in the locker rather than having to carry everything (only thing i carry is my water bottle, i dont bring any workout sheets or listen to music).

Originally Posted by Seanp156

Maybe I should just take a small bag or something.

i've got a cute lavender one i'll make u a deal on, it's hot.

Originally Posted by shiznit2169

Doesn't your gym have a locker room? I always bring my gym bag and change clothes in the locker room, as well as having my protein shake, water bottle and banana so i can have it right after my workout rather than driving home which takes about 15 minutes and then having the PWO meal.

It makes it easier to keep your stuff in the locker rather than having to carry everything (only thing i carry is my water bottle, i dont bring any workout sheets or listen to music).

They do, but I try to avoid it for multiple reasons . Also, it's only about a 5 minute drive from the gym to get back home, so I'm not really concerned about meals. I usually don't even eat anything until after I get a shower anyway. I'm always carrying my keys/wallet, workout sheet, pencil and then my mp3 player's on my arm....

Originally Posted by Cris2Blis

i've got a cute lavender one i'll make u a deal on, it's hot.

Heh, that's ok .

Woke up today with an INCREDIBLY SORE BACK !!! I guess that's a good thing . Also, my abs were very sore and I didn't do any direct ab work yesterday... I'm curious what caused it. Maybe deadlifts, pullups, and biking together really hit them hard?

Today's workout was....bleh. It was alright, but I was VERY dissapointed with my flat BB bench... I have no idea why it's so low. I was putting up a total of 130 with DB's before I quit and I felt like I could've done 70's. I don't know if I'm just my used to DB's or if my body actually work more naturally with them... I mean, even like 2 months ago I was putting up more on the BB than I am now... I don't get it !!

Also, I've always been able to do more with DB's on shoulder press as well. I got up to 50lbs DB's for shoulder press, but I think the most I've done with BB was 85lbs. I did break my collar bone about 3 years ago and I'm wonder if that plays any role in this....


6-21-05

Chest



BB Flat Bench Press

1st set – 135lbs 5 reps

2nd set – 135lbs 5 reps

3rd set – 125lbs 4 reps

4th set – 115bs 6 reps



DB Incline Bench

1st set – 50lbs 6 reps

2nd set – 45lbs 8 reps



DB Incline Flyes

1st set – 25lbs 6 reps

2nd set – 30lbs 3 reps (too much stress on shoulders by the 3rd rep, and they were complaining...)

3rd set – 20lbs 6 reps



Chest Dip

1st set – BW x 6 reps

2nd set – BW x 5 reps



Cable Crunches

1st set – 80lbs 12 reps

2nd set – 100lbs 10 reps



Decline Situps

1st set – 25lbs plate 20 reps

2nd set – 35lbs plate 15 reps



Cardio – 15min elliptical, max crossramp, 10/20 resistance, 1.50 miles , 210 cals

Brother Sean, GREAT Back and Chest w/o's there!!! How does your shoulder feel now? Any clicking in it still?

Thanks Arch, but Flat bench was still dissapointing today... The shoulder feels alright, it may have clicked a little on the flyes today, but I didn't really pay a whole lot of attention to it. I guess I'll find out how it's doing on friday when I do delts and arms.

I have the same problem with DB and BB benching. I can do 70 pounds for 8 reps and like 85 for my 1RM for dumbells, but im pretty weak when it comes to BB benching. I mean, i can do like 185-200 for 1 rep, but even doing 135 alone..i often have trouble controlling it and sometimes my arms fatigue by the 3rd set. I think it's mainly because im so used to DB's and i never have a spotter for BB benching so i only do it once every 3-4 weeks.

sean, if it's any consolation, I have the same issue with DB and BB bench press, it's so frustrating!! your workouts look great though!

Originally Posted by Seanp156

Thanks Arch, but Flat bench was still dissapointing today... The shoulder feels alright, it may have clicked a little on the flyes today, but I didn't really pay a whole lot of attention to it. I guess I'll find out how it's doing on friday when I do delts and arms.

Just be careful with your shoulders

Yeah Arch, I'm honestly getting more and more concerned with my joints...... As times gone on in my lifting, my knees have gotten worse, then my hips, and now my shoulders are starting..... They're not that bad yet, but I'm afraid they could get bad.... Have you had much in the way of problems with them? I'm currently not taking any supplements for them, so I think that's something I need to start doing.

I'm think of ordering this: http://www.bulknutrition.com/?products_id=975

In addition to that, I wonder if I should get any fish oil caps as well...

Supplements are getting expensive haha. I think sometimes before school starts I'm going to order 1000g of creatine, 10lbs of whey, and that MSM from bulknutrition so I'm set for a while.

Hey Sean. Decided to follow along with your journal. Very nice workouts so far!

Fish oil is good for joints. It's helped me in the past. As far as the BN product, why not try it and see how it goes? It isn't too expensive. Hope your joints improve!

fish oil is recommended as it has the EFA's that you need. Ask emma for more info or search fish oil and you will see a lot of threads about it to read up on it more.

Thanks for stopping in Morte and Shiz.

I already ran a search on supplements for joint health and the BN product is one that Rob recommended in one of his posts, therefore it has to be good, right?

I'll probably order it sometime, along with creatine and whey when I run out of my current supply, and in the mean time I'll probably just get some fish oil at the local GNC and see how that helps.

I'm somewhat debating whether or not to do squats tomorrow....