P-funk

rev. peck deck
bent over DB laterals
prone incline DB rear delt raises
cable rear delt flyes
cable face pulls
prone incline DB face pulls

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

shiznit2169

Chest

Incline DB Press

tempo: 3-0-1
RI: 45secs

55 x 8
50 x 8
50 x 8

Flat DB Press

tempo: 3-0-1
RI: 45secs

50 x 8
55 x 8
65 x 8

Flat DB Flyes

tempo: 2-1-2
RI: 30secs

25 x 8
30 x 8
35 x 8

Abs

Decline twisting crunches

tempo: 1-0-1
RI: 60secs

1 x 25
1 x 25

Machine Crunches - Weighted

tempo: 1-0-1-2 (1 sec eccentric, 0 pause, 1sec on concentric, 2sec hold at top)
RI: 60secs

25 x failure
35 x failure

Cardio - 10 minutes moderate-HIIT training

I didn't do any tricep work today because i am switching bi day with tri day to make it Chest/bi/abs on sunday and back/tri on friday because my bi's were heavily fatigued from doing back and tri's from chest so a switch should enable me to do some direct work.

shiznit2169

Legs

Squats - Dropsets

Tempo: 2-0-1
RI: 60secs

135 x 8 (warmup)
275 x 3
225 x 8
205 x 8
185 x 8
155 x 8 (tempo: 1-3-1 .. 1 ecc, 3 pause at bottom of squat, 1 conc)
135 x 8 (tempo: 1-3-1 .. 1 ecc, 3 pause at bottom of squat, 1 conc)

Leg Extensions

tempo: 3-0-1
RI: 45secs

115 x 8
140 x 8
155 x 8

Leg Curls

tempo: 2-0-1
RI: 45secs

55 x 8
65 x 8
75 x 8

SLDL's

tempo: 1-0-1
RI: 60secs

95 x 8
115 x 8
135 x 8

Standing Calf Raises

tempo: 2-0-2
RI: 60secs

100 x failure
140 x failure
180 x failure

Pylon

nice w/o...

drop squats! Excellent! I did those last week since my core wore out a little before my legs. I love em!

"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

shiznit2169

.. omg did someone FINALLY respond to my journal? Now i dont feel so alone posting my workouts with nobody giving me congrats for a good workout!

What do i need to do to gain popularity??

shiznit2169

Shoulders

Military Press

tempo: 2-0-1
RI: 60sec

95 x 10
85 x 10
75 x 10

Lateral Raises

tempo: 1-0-1
RI: 45secs

20 x 8
20 x 8
15 x 12

Reverse Pec Deck

tempo: 2-1-1
RI: 60secs

60 x 8
70 x 8
80 x 8

Dumbbell shoulder shrugs

tempo: x/x/x
RI: 30secs

55 x 15
65 x 15
75 x 15

Abs

Twisting decline crunches

1 x 20 (holding 25 pound plate)
1 x 20 (non-twisting - slower ROM and fully contracting at top - holding 25 pound plate)

Swiss Ball Crunches

1 x 30
1 x 30
1 x 30

Knee Raises

bw x 12
bw x 12
bw x 12

shiznit2169

Back

WG Pullups/CG Pullups

tempo: 2-0-1
RI: 45secs

bw x failure/bw x failure

Deadlifts

tempo: x/x/x
RI: 60secs

135 x 8 (warmup)
225 x 8
275 x 3
225 x 5
185 x 8
135 x 8

CG Lat Pulldowns

tempo: 2-2-1
RI: 45secs

60 x 10
80 x 10
100 x 10

Seated Cable Rows

tempo: 2-2-1
RI: 45secs

50 x 8
60 x 8
70 x 8

Triceps

CG Bench Press

tempo: x/x/x
RI: 30secs

135 x 8
135 x 8

2-hand rope pulldowns

tempo: 1-1-1
RI: 30secs

3 sets x 8 ( i didnt know the weight because i used a different machine and the numbers were random...went like 30, 35, 42.5, 50 .. but did not feel like that weight)

99hawkins

Confused a little here...

I really hope that doesn't mean you will do 5 sets of 185 reps??!! Or ... does it?

Pylon

Very impressive work, Shiz. Well done!

"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

shiznit2169

99hawkins, no it's the other way around. I do 185 pounds for 5 reps.

pylon, thanks for commenting in my journal. You're the only one that does. I read everyone's elses journals, comment about them and give them good advice/congrats but they wont for me.

99hawkins

Shiznit

Doh! Sorry man, I had a dumb moment! Yeah I understand now, weight x reps. Got it. How is the routine going for you?

shiznit2169

it's going well. I like it.

shiznit2169

Chest

Flat DB Press

tempo: 2-0-1
RI: 45secs

70 x 8 PB
65 x 7 (last rep failed - got stuck half way)
55 x 8

Incline DB Press

tempo: 2-0-1
RI: 45secs

50 x 8
45 x 8
40 x 8

Decline DB Press

tempo: 1-0-1
RI: 30secs

25 x 8
35 x 8
40 x 8

Biceps

Preacher Curls/Standing EZ Bar Curls Superset

45 x 8/55 x 10

Hammer Curls

40 x 10

Abs

Decline twisting crunches (weighted - holding 25 pound plate)

tempo: 1-0-1
RI: 60secs

1 x 25
1 x 25

Swiss Ball Crunches w/ medicine ball overhead

1 x 30
1 x 30

Cardio - 13 minutes HIIT training on treadmill

Good workout today. My bench seems to be getting stronger and i'm starting to get the hang of cardio. I dont hate it as much as i used to. I also gave decline DB press a try today and it wasn't that bad. It just has a short ROM.

shiznit2169

Legs

Squats

tempo: 1-2-1
RI: 60secs

135 x 8 (warmup)
225 x 8
185 x 10
155 x 12

Leg Press

tempo: 2-1-1
RI: 45secs

180 x 8 (calf pushes x 15)
270 x 8 (calf pushes x 12)
360 x 8

Leg Extensions

tempo: 2-2-1
RI: 30secs

115 x 8
140 x 8

Leg Curls

tempo: 1-1-1
RI: 30secs

55 x 10
75 x 10

Seated Leg Curls

tempo: x/x/x
RI: 30secs

90 x 8
110 x 8

SLDL's (dumbbell in each hand)

tempo: 1-1-1
RI: 45secs

30 x 8
40 x 8
45 x 8

Standing Calf Raises

tempo: 2-2-2
RI: 30secs

120 x failure
180 x failure

Somewhat of a shitty workout today. Right before i started, my legs were sort of cramped from heavy deadlifts last friday and cardio last sunday. As soon as i finished the 2 set of squats, i was out of breath and tired. However, i did finish it off strong.

shiznit2169

Shoulders

Seated DB Press

tempo: 2-1-1
RI: 60secs

30 x 8 (warmup)
50 x 8
45 x 8
40 x 8

Bent over laterals

tempo: 1-1-1
RI: 45secs

15 x 8
20 x 8
15 x 10

Frontal Raises

tempo: 1-1-1
RI: 30secs

20 x 8
25 x 8

Upright Rows

tempo: 1-2-1
RI: 30secs

60 x 8
70 x 8

Abs

Machine Crunches (weighted)

tempo: 1-2-1
RI: 30secs

25 x failure
35 x failure

Swiss Ball Crunches

tempo: 1-1-1
RI: 45secs

1 x 30
1 x 30

shiznit2169

Back

WG Pull-ups

tempo: x/x/x
RI: 45secs

1 x 10 (failure)
1 x 6 (failure)

WG Lat Pulldown

tempo: 1-2-1
RI: 45secs

60 x 8
80 x 8
100 x 6 (failed last 2 - dropped weight to 90 to finish it off)

Barbell Rows

tempo: 1-2-1
RI: 60secs

overhand/underhand grip

95 x 8 / 95 x 8
115 x 8 / 115 x 8

Just focused on the form here

CG Seated Rows

tempo: 2-2-1
RI: 60secs

50 x 8
60 x 8
80 x 8

Dumbbell Rows (each hand)

tempo: 2-1-1
RI: 30secs

50 x 8
50 x 8

Triceps

Dips

tempo: x/x/x

bw x failure (15)

Overhead tri extensions (both hands)

tempo: 1-1-1
RI: 30secs

30 x 8
35 x 8

Skull Crushers

tempo: 2-1-1
RI: 30secs

50 x 8
50 x 8

Took a break from deadlifts today. Glutes and legs were a little sore and i have work in a few hours so i didn't want my back to be dead. My work involves a lot of carrying and moving around heavy objects, etc.. as a part time job for the summer before i go off to college. It's a real pain when my lower back is hammered from lifting.

fUnc17

nice w/o man, why dont u try doing 1 hand tri extensions? the 1 handers are my fav tri exercise... i get a great pump from them

Heres how I train.
Strength Edge

shiznit2169

ya, i used 2 hands today because i havent done them in a long time but i will be doing 1 hand tri extensions soon.

Seanp156

Nice w/o... Yeah, I understand the not doing deadlifts thing. My summer job involves scanning barcodes on CD, putting them in shipping envelopes, etc (LOTS of repetition)... You'd think the biggest pain would be the occassional papercut, but actually, after a couple hours of doing that your back and neck get to be a little sore.

My Journal

shiznit2169

thanks for the compliments guys, first time in a while.

shiznit2169

well i couldnt get my workout done today since it was founders day today and had a few errands to run. Then everyone needed the car so im stuck here until 3 which is my best friends grad party and another party later on tonight. Hopefully ill avoid the alcohol. Tomorrow is my graduation and then the all night party so it's gonna be really fun but i will not be able to eat a lot and probably end up having like 2000 calories.

I'll be back on track monday when my schedule is more flexible and i have more time to eat and lift.

Seanp156

Hehe, I know how that is. I basically had the same thing going on last week except I had a car, so getting to the gym wasn't a problem. Have fun .

My Journal

shiznit2169

Lucky you. My dad and mom obviously have their own car. The third car my dad bought is shared between me, my older sister and younger brother since they both drive. I hate having to share it all the time because we constantly fight over when we have it and act like it's ours. Gas money is a big issue too since i always end up paying for it the majority of the time because i'm the only one that works and they dont even have a job yet. My dad wont let me buy my own car because he thinks i should save it for college and other important things later in life and thinks i dont need one. I'm just lucky my oldest sister is not home this summer (since she goes to school in San Diego) so 4 kids and 1 car would mean like hell all summer.

Seanp156

That sucks. I have two older sisters, but they're both gone right now. One's married and the other's been in Germany and Japan the last year and a half. Although, when she gets back cars might be a problem because my dad's using her old car since he's having mechanical problem with our van (it's like 12 years old, been driven pretty much every day).

My Journal

TriZZle305

Lucky Me my sister's 7 years older.. i had a car all during grad week... and was never home.. and rarely worked out

My "Quest for Strength" Journal

The Cheapest Supplement is knowledge!

Follow me on Vi-Net, Health and Prosperity

shiznit2169

All right. I had a long, but fun weekend. Saturday i was at my friends graduation party all day and then went over another friends party before fireworks on founders day. I had a couple beers so it wasnt too bad. Sunday was the day of graduation. It was unbelievably hot outside (95 degrees) and everyone was soaking in sweat with pants and shirt on. It was a quick one so it was nice to get the diploma and we had mr kraft (owner of patriots) as a guest speaker. After that my family and i went out to eat at the 99 and i had a buffalo chicken sandwich as a cheat meal. I just ate so much because i missed the good taste. Went back to my friends house and this is where i absolutely killed my body. I had about 7 beers, got really drunk and didnt even eat for a good 10 hours or so. We had that all night party at the high school from 10pm - 5 am. I was so hungry and tired. It was very fun though, playing poker, riding the mechanical bull, being hypnotized, etc... Got home around 5:30 am and had protein shake and oats. Went to sleep and woke up around 12:30. I just had a bowl of cereal and protein shake so i need to get to the gym today and make up for my scheduled workout yesterday. Im finally free for this summer so now more bullshit and time to get focused. Back on track tomorrow dieting wise.

shiznit2169

Chest

Flat DB Bench

tempo: 2-0-1
RI: 60secs

50 x 8 (warmup)
70 x 8
70 x 6
60 x 5 (last rep failed)
55 x 5 (last rep failed)

Incline DB Press

tempo: 2-0-1
RI: 45secs

45 x 8
45 x 8
40 x 8

DB Flyes

tempo: 2-1-2
RI: 30secs

30 x 8
35 x 8
30 x 10

Biceps

FLEX Curls

tempo: 3-0-3
RI: 45secs

65 x failure
75 x failure (dropped the 5's) finished off 65 x failure

Abs

Leg Raises

bw x 12
bw x 12

Swiss Ball Crunches

1 x 30
1 x 30

It was nice to get back in the gym after a long weekend of cheat meals, low calories, and too much alcohol. From now on forward, im going to be very strict in my training routine and diet until i go off to college. Once at college, it's going to basically be an on/off situation because of the 3 meals/day plan and other busy activities/workload. Hopefully, it'll work out.

P-funk

looks like a good workout.

E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs

Online Consulting/Program Design

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

shiznit2169

Legs

Squats

ATF
tempo: x/x/x
RI: 65secs

135 x 8 (warmup)
185 x 8

Parallel
tempo: 2-0-2
RI: 65secs

235 x 8
185 x 15
155 x 15

Seated Leg Press/Calf-pushes

tempo: 1-0-1
RI: 60secs

195 x 10/195 x failure
295 x 10 (calf-pushes 275 x failure)
395 x 10 (these were my first time doing them, 395 is the highest it goes and was fairly easy so ill stick with the 45 degree leg press)

Leg Extensions

tempo: 2-1-1
RI: 45secs

115 x 8
130 x 8
145 x 8

Leg Curls

tempo: 1-0-1
RI: 40secs

55 x 10
70 x 10
80 x 8

SLDL's

tempo: 1-0-1
RI: 45secs

95 x 8
115 x 8
145 x 8

Standing Calf Raises

tempo: 2-2-2
RI: 30secs

200 x failure
160 x failure
120 x failure

Stretch

It felt really good stretching those hamstrings. I was suprised that i could touch the floor keeping my legs straight because i am not a very flexible guy. I should start doing more stretching at the end of my workouts. They helped me walk better rather than stumble and push myself going up the stairs, lol.

P-funk

why warm up with full squats and then just squat to parallel during worksets??

try slowing down the negative and the amount of time you are in the hole for squats and SLDLs if you want to build your legs up.

E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs

Online Consulting/Program Design

Reality Based Fitness Podcast

Check me out on Twitter!

Subscribe to our free monthly newsletter!

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