shiznit2169

by the way, i dont lift with gloves or straps at all but i was wondering if they would help me with my deadlifts as soon as i start increasing the weight. Is it easier to grip the bar with straps/gloves or should i stick to raw lifting?

Pylon

There is no question you can lift more with straps. People aruge about them, whether to use them (so your grip doesn't limit your ability to lift) or not (so your grip gets stronger.) I use them for heavy lifts, but try to grip the bar as long as I can without letting the straps take over. Just a thought.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

shiznit2169

Chest

Flat BB Bench

95 x 10 (warmup)
135 x 8
135 x 8
155 x 5
155 x 5 (i didnt have anyone around to spot me for 185 because i'm inconsistent doing these as some days i can get it up easily for 5 and other days i can barely do 2)

Incline DB Bench

45 x 8
45 x 8
50 x 8

Cable Crossovers

35 x 10
50 x 10
70 x 8 (i just tested the weight on this exercise because it was the first time i've done these in a long time)

Triceps

Skull Crushers

50 x 8
50 x 8
50 x 8

2 hand rope overhead extension

50 x 8
60 x 8
70 x 8

Abs

Machine Crunches (weighted)

10 x 25
20 x 25
25 x failure

Swiss Ball Crunches (with medicine ball overhead)

1 x 30
1 x 30

I had a decent workout today. Chest was great but tri's abs were ok. I was tired and not really in the mood.

TriZZle305

I like the Hammer Machines too, so i can work on more explosion without nailin sumbody in the face w/ a dumbell..

My "Quest for Strength" Journal

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Improve BACK to improve BENCH

Pylon

You say that like there aren't people in the gym who deserve to get hit with a db...

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

shiznit2169

Legs

Squats

bar (warmup)
135 x 8
185 x 8
185 x 8
225 x 8
185 x 8
135 x 10

Leg Extensions

100 x 10
120 x 10
130 x 10

Leg Curls

50 x 10
60 x 10
70 x 10

SLDL's

95 x 8
115 x 8
135 x 8

Leg Press - Calf pushes

270 x failure
270 x failure

Standing Calf Raises

100 x 12
140 x 12
160 x 10

TriZZle305

there are quite a few people actually

My "Quest for Strength" Journal

The Cheapest Supplement is knowledge!

Improve BACK to improve BENCH

shiznit2169

Shoulders

Standing Arnold Press

25 x 8
30 x 8
35 x 8

Seated Dumbbell Press

35 x 8
40 x 8
40 x 8

Lateral Raises/Front Lat Raises Superset

15 x 8 / 15 x 8
20 x 8 / 20 x 8

Shoulder Shrugs - barbell

135 x 12
155 x 12
155 x 12

Abs

Machine Crunches - Weighted

25 x failure
35 x failure

Swiss Ball Crunches

1 x 30
1 x 30
1 x 30

Knee Raises

bw x 12
bw x 12
bw x 12

Today was the first time i tried Arnold Presses. It's just a little weird and i dont know if i am doing them right. This is the form i did http://www.abcbodybuilding.com/exerc...rnoldpress.htm

So am i doing them right or do u guys do it differently? I didnt use too much weight because my forearms got fatigued quickly. Please critique my shoulder workout too. I feel like i am not doing enough. I mean im doing the right amount of weight in which i do 8 reps/failure with good form but it still doesnt feel like i did enough once i finish shoulders. I might be worrying too much i guess?

Cris2Blis

hi shiznit just wanted to stop in your journal and share a joke with you... why does snoop dogg carry an umbrella....?





FA DRIZZLE! heard it today and thought of your journal... really random i know but just wanted to share. (your workouts look awesome too!)

My Journal!

"As it turns out, now is the moment you've been waiting for."-LW

KEEP THE PROMISES YOU MAKE TO YOURSELF!!!

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shiznit2169

that was funny. fo' shizzle my nizzle FA DRIZZLE!

shiznit2169

Back

WG Pull-ups

2 x failure

Deadlifts

135 x 8 (warmup)
225 x 5
225 x 5
185 x 8

Dumbell Rows

50 x 8
50 x 8

WG Lat Pulldown

60 x 8
80 x 8
100 x 8

CG Lat Pulldown

60 x 8
80 x 8
100 x 8

Seated Cable Rows

50 x 8
60 x 8
80 x 8

Biceps

EZ Bar Curls

45 x 8
55 x 8 (Very slow reps, full ROM, flexing at top)

Concentration Curls

20 x failure
20 x failure (Very slow reps, full ROM, flexing at top)

DB Wrist Curls

20 x 15 (each arm)

Flexed Arm Hang

1 x failure (I decided to give this a try after reading this article here http://www.ironmagazine.com/article133.html and here http://www.fitstep.com/Misc/Newslett...e33-biceps.htm)

Plate Holds

2 x failure (gripping 45 pound plates and holding it by my side)

ok workout. Dissapointed in deadlifts. For some reason my lower back and my glutes were sore as i was doing deadlifts. I think they were sore from doing squats last tuesday which is odd because i usually recover pretty fast but this week was slow. The rest of the workout was alright i guess.

Pylon

How did you like the arm hangs? I've not tried them yet, but they look interesting.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

shiznit2169

it was a great pump for my biceps, i was like shaking as i was going down. lol

Pylon

Thanks for the tip. My arms have never grown as I would like. I'll give em a shot.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

shiznit2169

ya, my shoulders and chest is growing pretty fast but my arms and legs are very slow because i am tall and have always been skinny. I feel a lot stronger than i look though.

shiznit2169

Chest

Flat DB Bench

135 x 8 (warmup with BB because it was busy in the gym and all the seats for DB's were taken)
55 x 8 (finally got an open seat for DB)
65 x 8
65 x 7 (last rep failed)
55 x 8

Incline DB Bench

40 x 8
45 x 8
50 x 8

Incline DB Flyes

20 x 8
25 x 8
30 x 8

Triceps

CG Bench Press

135 x 8
135 x 8
155 x 7 (last rep failed)

2 hand rope pulldowns

50 x 8
60 x 8
70 x 8 (slow flexing tri's)

Abs

Decline Twisting Crunches

1 x 25
1 x 25 (weighted - holding 25 pound plate)
1 x 25 (weighted - holding 25 pound plate)

Swiss Ball Crunches

1 x 30
1 x 30 (Slow flexing abs at top to feel the burn)

Dips

bw x failure (for a good pump before i left)

Great workout today.

Pylon

good w/o. Rope pulldowns have quickly become one of my favs. Actually, anything with a rope and pulley is high on my list right now.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

shiznit2169

ya i love it. Great pump for tri's.

Also, is it me or are you the only one to respond to my journal? I read everyone else's journal and a lot of people respond/critique their workout except me. I guess popularity counts as being a member for just 3 months.

ihateschoolmt

Your warm ups are too heavy. Other than that it looks a lot like my routine.

shiznit2169

I'm not following? The only warmup i had today was BB Bench for 135 (which is light weight for me) to get the blood flowing. Then i follow through with the rest of the workout with real sets. No more warmups.

ihateschoolmt

Warm ups arn't suposed to cause any fatique, but it's not a big deal.

shiznit2169

ya i know, i try my best not do very light warmups (more like 30-40% of my 1RM) so i can actually feel something to get it going.

shiznit2169

Legs

Squats

bar (warmup)
135 x 8 (ATF)
185 x 8 (ATF)
225 x 8 (ATF on 1st rep..barely got it so last 7 reps were parallel because i had no spotter)
185 x 8 (ATF)

I can do a lot more than 225 if i had someone to spot me, i have to do 225 as my max going parallel or otherwise i'd make a fool of myself

Leg Press including calf-pushes

180 x 8 (calf-pushes x failure)
270 x 8 (calf-pushes x failure)
360 x 8

Leg Extensions

90 x 8
115 x 8
135 x 8
150 x 8

Seated Leg Curls

70 x 8
95 x 8
110 x 8

Lying Leg Curls

50 x 8
60 x 8
70 x 8

Standing Calf Raises

100 x failure
140 x failure
160 x failure

Pretty good workout. I wish i had done 1-2 more sets of squats. My legs seem to be getting stronger as i am noticing my calves and quads starting to show. Some of the weight has gone up especially leg extensions.

I have a question though. Are hammy's considered a major bodypart? Should i be doing 9-12 sets or is 6 sets ok? I usually always do 2 exercises of 3 sets rotating between SLDL's, leg curls, and seated leg curls or should i be doing more?

shiznit2169

Shoulders

Military Press - Rest/Pause Drop Set

55 x 8 (warmup)
95 x failure (RI 15secs)
85 x failure (RI over 1 minute because just as i proceeded to do 75 pounds, a trainer and her trainee cut in front of me to decide the appropriate weight from the rack that he can do for his exercise..which they took like 30 seconds...then some guy comes up to me and asks to spot him for his bench press and im not an asshole so i did..this really screwed up my dropset)
75 x failure

Lateral Raises/DB Press - Superset

lat raises 25 x 8 / (some guy took over my seat for DB Press so i had to adjust the other seat which took about 30 secs) DB Press 50 x 5 (failed last rep)
lat raises 20 x 8 / DB Press 40 x 5 (failed last rep)
lat raises 15 x 8 / DB Press 30 x 6

Abs

Decline twisting crunches

1 x 25 (RI 30secs)
1 x 25 (weighted - holding 25 pound plate; RI 15secs)
1 x 25 (weighted - holding 25 pound plate)

Swiss Ball Crunches

1 x 25 (RI 30secs)
1 x 25 (RI 15secs)
1 x 25

Leg Raises

bw x 12
bw x 12

HIIT Cardio - 10 minutes

I usually never get disrupted during my workout and today was the 1st time someone asked me to spot him. The day i decide to try out the superset/dropset, i get bothered and pissed me off big time. However, i did manage to get some intense work in and my shoulders were so fatigued doing supersets. I had to drop the weight substantially.

shiznit2169

i guess i'm not popular enough for people to comment/critique my journal as i see everyone else getting good replies.

My Journal

shiznit2169

Back

WG Pull-ups

Tempo: 3-0-1
RI: 45secs
2 x failure (11 reps first time, 6 reps second time)

Deadlifts

Tempo: 1-0-1
RI: 60secs

135 x 8 (warmup)
185 x 6
225 x 6
315 x 1 PB*
185 x 8

WG Lat Pulldown/CG Lat Pulldown Superset

Tempo: 3-2-2
RI: 45secs

60 x 8/60 x 8
80 x 8/80 x 8
100 x 6/100 x 6

Seated Cable Rows

Tempo: 2-2-1
RI: 60secs

50 x 8
70 x 8
80 x 8

Biceps

FLEX Curls

Tempo: 2-0-2
RI: 30secs

45 x 8
65 x 8

DB Wrist Curls

15 x 12
20 x 12

Flex Arm Hang

1 x failure

Finally hit 3 plates on the deadlift. I was really pumped and said fuck it, im going for it. I have a question though for anyone who cares enough to respond to my journal..do you think it would be easier to deadlift with the barbell on the ground in the starting position as opposed to lifting it off the rack (which is what i do) and starting with the barbell held at my waist? I haven't tried starting from the ground and was wondering if it would be easier to do more weight.

*Another note, i am going to switch tricep and bicep to make it chest/bicep/abs and back/tri's because my bi's are heavily fatigued after doing back and i can barely do 2 sets of bicep work.

My Journal