shiznit2169

Chest

Flat DB Bench
tempo: 2-2-1
RI: 60-90secs
65,65,60,50/8,8,7,8

Incline BB Press
tempo: 2-1-1
RI: 60secs
135,155,135/10,5,8

Cable Crossovers (different positioning and variations)
tempo: 2-2-1
RI: 45secs
40,50/10x2
tempo: 3-3-1
40/6x1

Decline DB Flyes
tempo: 2-1-2
RI: 45secs
25/10x2

Biceps

DB Preacher Curl
tempo: 3-1-2
RI: 45secs
20,25/10x2

Seated Incline DB Curls
tempo: 2-2-2
RI: no rest
20,25/10x2

My Journal

shiznit2169

Legs

Front Squat
tempo: 1-0-1
RI: 60-90secs
95,135,155/8x3

Back Squat
tempo: 1-1-1
RI: 60-90secs
155,185/8,6
tempo: 2-3-1
145/9x1

Leg Press
tempo: 2-1-1
RI: 60-90secs
305,305,225/8,6,15

SLDL's
tempo: 2-1-1
RI: 60-90secs
135,185,185/8x3

Leg Curls
tempo: 2-1-1
RI: 60-90secs
55,70,85>drop to 55/8,8,6,6

My Journal

shiznit2169

Shoulders

Seated DB Press
tempo: 1-1-1
RI: 60secs
45,45,35/10,9,7 (reg,alternating,arnolds)

Prone Incline Rear Delt Raise
tempo: 2-2-1
RI: 45secs
12.5,15,12.5,10/10,8,8,10

Lateral Raises
tempo: 2-3-1 (5 count hold on last rep)
RI: 45secs
15,15,12.5/8x3

Face Pulls
tempo: 1-2-1
RI: 30secs
60/10x2

Straight bar cable front raise
tempo: 2-1-2
RI: 30secs
30,40/10x2

Abs

leg raise/knee raise superset
bw x 12/12
bw x 8/8

Swiss Ball Crunches
bw/25x2

My Journal

Archangel

Still keeping up with the Awesome w/o's I see my Friend!!! Hows it goin for you?

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

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

shiznit2169

Back

WG Pulldowns
tempo: 2-2-1
RI: 45secs
70,85/8,8x2

Deadlifts
tempo: 2-1-1
RI: 60-90secs
135,225,275,315,335/8,5,3,1,1

T-Bar Rows - ghetto style
tempo: 2-2-1
RI: 60secs
25,45,85/8x3

CG Seated Cable Row
85,100,155/8x3

Triceps

skull crushers
tempo: 2-1-2
RI: 45secs
40,50/8,8x2

1-hand tri extension (both hands)
20/8,6

2-hand tri extension
30x8

My Journal

shiznit2169

Chest

Incline DB Press
tempo: 2-1-1
RI: 60secs
50,55,60/8,8,6

Flat DB Bench
tempo: 2-1-1
RI: 60secs
60,55,50/8x3

Flat DB Flyes
tempo: 2-1-2
RI: 45secs
20,25,30/8x3

Hammer Strength Press
tempo: 2-2-2
RI: 45secs
40,60,60/8,8,6

Biceps

Preacher Curls
tempo: 2-1-2
RI: 45secs
45/8x2

Concentration Curls
tempo: very slow and strict
RI: 30secs
20,17.5/8x2

My Journal

shiznit2169

I know i havent been around much, but im still training as usual. I've been bombarded with work and finals is coming up soon so i cant wait to get it over with so i can get back on this journal and hopefully start a new routine.

So far since i've first came here in August...

Deadlifts went up from 315 to 365 ... it's still increasing. Every week i increase the poundage by 10 pounds and never had a problem so hopefully i can reach the 400 mark.

DB Bench went up from 70 x 8 to 80 x 6. Not bad.

ATF Squat went up from 155 to 205

Front Squat went up from 95 to 155 (BB style) .. i can do more easily but it's difficult to hold it up on my shoulders as it puts a lot of pressure on my delts

Parallel Squat went up from 185 to 235 .. I usually always do front squat and ATF squat..very rarely parallel

I have most difficulty increasing the poundage for my legs. I mean they are strong in a way, but i cannot get them to GROW. I can see my quad development improving but i still have the "skinny" legs look. I am trying to eat as much as i can here at college but it's the lack of protein and carbs i am eating since the food is absolute crap. Not to mention my sleep cycle is crap. I get only 5-6 hours of sleep during the week and then lik 10-11 on the weekend. It's all messed up. The food they have are just sub sandwiches, pasta, fried chicken, burgers, pizza, .. thats basically all they have. Every once in a while they will have veggies, chicken, steak but thats like once a week.

Basically i am in maintain mode. Havent gained nor lost a pound. I was 180 in the summer and now i am sitting around 165. (I lost 10 pounds fast the first few weeks of school because the gym wasnt open and i wasnt eating consistently) I'm really looking forward to winter break so i can eat like a madman and gain back the weight i need.

Until then, happy halloween everyone and keep up the good work

My Journal

shiznit2169

Back

Pullups
bw x 10, 8

Deadlifts
135,185,245,315,365/8,5,3,1,1

CG Seated Rows
100,115,130/8x3

Bent Over BB Rows
135,135,95,95/8x4 (combo of over/under grip)

Triceps

Skull Crushers
50,60,60/8x3

Rope Pulldowns
70,60/8x2

I badly need a routine change

My Journal

Archangel

Brother Shiznit, I understand about being busy my Friend!!! Solid w/o's in here, keep it up!!!

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

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

Archangel

Might I suggest........................................... .......HIT?

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

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

shiznit2169

thanks arch

My Journal

shiznit2169

Chest

DB Bench
70,70,70,60/8,7,6,8

Incline DB Bench
50,45,40/8,7,7

Pec Deck
55,55,40/8x3

Decline Flyes
25/8x2

Biceps

BB Curls
75 x failure - drop to
65 x failure x 2 - drop to
45 x failure

Mixed everything up with various tempo's, RI's, weight poundage, etc...

My Journal

shiznit2169

Legs

Leg Press
135,225,315,410/12,12,10,8

SLDL's
135,155,155,185/8x4

Front Squat
95,135/8x2

Back Squat
tempo: 1-3-1
155,135/12,10

Leg Extension
tempo: 2-2-1
RI: 30secs
115,100,85/12x3

Leg Curls
tempo: 2-1-2
RI: 30secs
55,70,85/10x3

My Journal

Archangel

W/O's are looking great my Friend, I will be trying those Front squats this Wenesday I think, wish me luck!!!

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

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

shiznit2169

I did my shoulder workout yesterday instead of tuesday because i had way too much going on that day. I didnt keep track of my workout because i was playing around with tempos, RI's, grip variations, supersets, dropsets, etc. So i wont bother writing it down.

11-10-05

Back

WG Pulldowns
tempo: 2-2-1
RI: 45secs
70,85,100/8x3

Deadlifts
RI: 60-90secs
135,205,315,365,385/8,5,3,1,1

385 is my new PR. 7 weeks ago, my max was 315 and i have increased by 10 pounds every week since then breaking a new record everytime. I'm gonna go for 400 pretty soon when i get back from thanksgiving break in two weeks.

Bent over Rows - ghetto style
tempo: 1-1-1
RI: 60secs
95/8x2

tempo: 2-3-1
45/8x2

Seated Rows - long bar
tempo: 2-2-1
RI: 45secs
100,85,85/8x3

Triceps

Dips
bw x 22

1-hand tricep extension (both hands)
20,25/8,7

My Journal

P-funk

great job on the PR.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

shiznit2169

Chest

Flat DB Bench
75,70,60/8,8,7

Incline DB Bench
50,45,45/8,7,7

Cable Crossovers
50,50,40/8x3

Flat DB Flyes
25/10x2

Biceps

Preacher Curls
45,35/failure x 2

Hammer Curls - dropset
30,25/8x2

My Journal

shiznit2169

I'm back. Took 10 days off over thanksgiving break, it was nice.

For about 10 weeks, i did a variety of routines such as 2 body parts a day or a push pull routine. For the next 6 weeks or
so, i am going back to the "density" workout that i did a while back.

Day 1 - Upper

DB Bench Press
tempo: 1-3-1
RI: 60-90secs
65,65,65,60,60/5x5

Seated Cable Row
tempo: 1-3-1
RI: 60-90secs
85,100,115,115,130/5x5

Density Work - RI = 30 seconds

DB Shoulder Press
30/8x5

WG Pulldown
85/8x5

DB Front Raise
15/8x5

started feeling a little quesy

Rope Pulldowns
60/8,8,8,6,5

Hammer Curls

Didn't do it

I felt very sick once i finished the rope pulldowns. I was very close to puking, i guess my body wasnt used to it after a long break especially since i was moving rather quickly. I also got lack of sleep and not enough breakfast before my 8am class. Hopefully leg day won't be too bad tomorrow

My Journal

shiznit2169

Maybe once school is over, i will probably try a ME and DE routine in the summer time. I am not really familiar with it so if anyone sees this, can you please explain how this works?

Thanks

My Journal

Seanp156

Hey shiz, good to see you're still keeping up with things here, how's school going?

My Journal

Archangel

Solid w/o, lookin good in here my Friend!!!

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

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

shiznit2169

Ya, i'm still training as usual. I've just been really busy with school work. Just found out that i got a 4.0 gpa for 1st quarter and winter quarter just started today. How's school going for you?

I've also been following your journal and it looks interesting. I may try it over the summer because i need to do something different. Your gains and strength are improving by looking at your pictures and numbers that you're putting up. Isn't it funny that neither one of us could barely deadlift 250ish and now we're doing mid-high 300's like it's nothing? I'm almost at the 400 mark! Keep up the good work.

My Journal

shiznit2169

thanks arch, how's it going with you?

My Journal

Seanp156

Nice work on the 4.0. School's going alright for me, kinda boring though... I think I might try and work on getting a PT license for something else do work on, and make some decent money while in college. I'm not really sure what I'm gonna do next year as far as school.

So far, my max deadlift is 315 which isn't much higher than what I started the program at. I'm switching between them and squats though, so there's less time to dedicate to deads each week. Squats and bench are improving alright though. I think it's time to change the routine up a little in a couple weeks.

My Journal

shiznit2169

Day 2 - Lower

Main Lifts

Squats
tempo: 1-6-1
RI: 60-90secs
135/5x5

Just starting out easy since it is my first time doing legs in a while

SLDL's
tempo: 1-6-1
RI: 60-90secs
135,135,155,155,155/5x5

Seated Calf Raise
tempo: 1-6-1
RI: 60-90secs
100,100,120,120,120/5x5

Density Work - RI = 30 Seconds

Front Squat
95/8x5

this really makes you exhausted

Leg Curls
55/8x5

Seated Calf Raise
100/8x5

My Journal

Archangel

Good lookin lifts my Friend!!! I'm doin pretty good, thanks!!!

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

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