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#1 |
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flawless
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fo' shizzle's journal
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Well, well, well. Time to start up a journal to keep track of my stats. I have been lifting since the end of february and i'm proud of what i have done so far increasing strength and seen some gains. I took a week off last week and have started a new routine today. My old routine looked like this
Day 1: Chest/Back Day 2: OFF Day 3: Legs Day 4: OFF Day 5: Shoulders/bi's/tri's Day 6: OFF Day 7: Abs/15-20 mins cardio Repeat I am currently maintaining right now and will start a serious cutting diet as soon as i get out of school. It's kind of impossible to do during school and i have work after school so i can't eat every 2 hours. New routine will look like this Day 1: Chest/tri's/abs Day 2: OFF Day 3: Legs Day 4: Shoulders/abs Day 5: OFF Day 6: Back/Bi's Day 7: OFF I will throw in some cardio 2-3 times a week on whatever days i feel like doing them. I started chest/tri/abs today and i went a little easy since it was my first day back. It was a great workout to start off and cannot wait til tuesday. Days off suck. Chest Flat Dumbbell Bench 50 x 8 55 x 8 60 x 8 Incline Dumbbell Bench 40 x 10 45 x 8 50 x 8 Flyes 30 x 8 30 x 8 Pec Deck 70 x 8 80 x 8 90 x 8 Triceps Dips 10 x 1 (The last rep took me like 20 seconds to get up. lol my chest was exhausted after that so i couldn't do another set) Skull Crushers 40 x 10 40 x 8 50 x 8 2 hand rope cable extension 80 x 10 90 x 8 100 x 8 2 hand rope cable overhead extension 50 x 8 60 x 8 70 x 8 My tri's were really pumped after those workouts. I love seeing the horseshoe look. Abs Decline situps 1 x 30 1 x 30 (weighted - holding 25 pound plate) Weighted Crunches 1 x 25 1 x 25 Swiss ball crunches 1 x 40 1 x 40 My abs were really hard after that last set. A great workout overall and cannot wait to get out of school to start my diet. Legs on tuesday is next |
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#2 |
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Squishy
Elite Member
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Wow. Nice w/o. What was your total time on it?
On your DB sets, are those weights total or each arm? |
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"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 |
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#3 | |
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#4 | |
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flawless
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it took me about an hour to finish ihateschoolmt, what do u suggest i do instead of pec deck and 2 hand rope cable overhead extension. CG bench press? anything else? |
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#5 | |
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#8 |
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Squishy
Elite Member
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Thanks, bro. Still some work to do...
For what it's worth, I love pec deck. I love the stretch and the change from presses. But the hater's right. You could do with a few less sets and more intensity. |
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"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 |
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#9 |
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flawless
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Legs
Squats 135 x 8 185 x 8 225 x 8 Leg Press (including calf-pushes) 180 x 8 (calf 180 x 15) 270 x 8 (calf 270 x 15) 270 x 8 (calf 270 x 12) My calves really burned on this, woooo Leg Extensions 90 x 8 115 x 10 (woops focused too much on the exercise rather than count the reps :/) 140 x 8 Leg Curls 50 x 8 70 x 8 85 x 8 omg, after gettin up after that last set, i almost pulled my left hammy. It felt tight! I didn't bother with SLDL because i felt tightness in hammy's Calf raises 80 x 15 100 x 15 140 x 15 These really burned too! I went a little easy on legs today. It was my first time doing them after taking a week off. Shoulders tomorrow |
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#10 |
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Metrosexual
Moderator
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Strange, you do more on the leg extensions than I do, but you do far less on the Calf Raises. Why is that?
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#11 | |
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flawless
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#12 |
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Squishy
Elite Member
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Looks good. Keep it up!
I love SLDs. Even if my hams are tight, I'll do a set or two of very light weight. Seems to help loosen and stretch them. |
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"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 |
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#13 |
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flawless
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Shoulders
Military Press 50 x 8 70 x 8 80 x 8 Seated Dumbbell Press 40 x 8 40 x 8 50 x 5 Lateral Raises 15 x 8 20 x 8 20 x 8 Reverse Flyes 12 x 8 15 x 8 15 x 8 (Didn't really like these) Abs 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 40 1 x 40 1 x 40 |
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#14 |
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flawless
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Back
WG Pull-ups 2 x failure CG pull-ups 1 x failure Deadlifts 135 x 8 185 x 5 225 x 5 245 x 3 Dumbbell Rows 50 x 8 60 x 8 70 x 8 WG Lat Pulldown 60 x 8 70 x 8 90 x 8 (Remember it's not the weight, it's the form) CG Lat Pulldown 60 x 8 70 x 8 90 x 8 (good form) Biceps Incline DB Curls 25 x 8 30 x 8 Concentration Curls 25 x 8 30 x 6 (failed...my arms were dead) DB Wrist Curls 15 x 8 20 x 8 I had a great back workout. Absolutely tortured it. Bicep workout was ok. Deadlifts is improving (especially the grip) |
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#15 |
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Squishy
Elite Member
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Deads are looking great, as is the rest of the w/o. Way to go!
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"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 |
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#17 |
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flawless
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Chest
Flat DB Bench (each hand) 50 x 10 (warmup) 60 x 8 65 x 7 (last rep failed) 60 x 8 Incline DB Bench 50 x 8 40 x 8 40 x 8 Incline DB Flyes 25 x 8 30 x 8 35 x 8 Triceps Dips bw x 8 bw x 8 bw x 8 CG Bench Press 135 x 8 135 x 8 95 x 10 (my tri's were hammered after the second set, had to decrease weight) 2 hand rope cable extension 70 x 10 80 x 10 95 x 10 Abs Twisting Crunches 1 x 25 1 x 25 (weighted - holding 25 pound plate) 1 x 25 (weighted - holding 25 pound plate) Knee Raise bw x 12 bw x 12 bw x 12 Swiss Ball Crunches 1 x 30 1 x 30 1 x 30 Cardio Moderate pace - 10 minutes Today was a great workout. I felt pumped after chest and my tri's are getting stronger. The reason why i always do DB Bench Press is because i lift alone and i dont trust most people at my gym to spot me. There arn't a lot of strong people as most of them are old or women. Not too many guys my age. The most i can do without a spotter is 135 x 10 but when i do 185, i dont feel confident enough doing it alone. |
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#18 |
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Squishy
Elite Member
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There's nothing wrong with doing DB presses. I use them as a change up. If not, I do presses on hammer strength or smith machines. Better safe than sorry.
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"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 |
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#19 |
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flawless
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Legs
Squats 135 x 8 (warmup) 275 x 8 275 x 8 225 x 12 Leg Press (including calf-pushes) 270 x 8 (calf 270 x 20) 270 x 8 (calf 270 x 15) 360 x 8 Leg Extensions 90 x 8 115 x 8 140 x 8 Leg Curls 50 x 8 60 x 8 70 x 8 SLDL's 95 x 8 115 x 8 Calf raises 100 x failure 140 x failure I had an intense workout today. Pretty close to a 'shock' type but i moved quickly. Felt a good pump afterwards. Also, i felt very tired today. I was yawning a lot because school is very tiring and had little trouble sleeping last night. |
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#22 |
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Squishy
Elite Member
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Looooooove leg day! Good w/o!
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"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 |
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#23 |
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flawless
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Shoulders
Military Press 65 x 10 (warmup) 95 x failure 85 x failure 75 x failure I did this exercise doing dropsets Arnold's Press 45 x 8 35 x 8 30 x 5 (my shoulders were dead from military press, had to decrease weight a little) Lateral Raises 15 x 10 20 x 10 15 x failure Upright Rows 65 x 10 75 x 10 85 x 10 Abs Twisting Decline Crunches 1 x 25 1 x 25 (weighted - holding 25 pound plate) 1 x 25 (weighted - holding 25 pound plate) There were so many people watching me do these. It was like they stopped what they were doing and just focused on me. Like i was going really fast and straining here and there. I dont know if they were impressed that i was doing this workout intense as possible (thinking i had killer abs) or they were thinking (what the hell is he doing?) because ive never seen anybody do this exercise ever. Crunches (machine - weighted) 25 x 30 35 x 30 Swiss Ball Crunches 1 x 40 1 x 40 I had a half good workout and half shitty workout. Right when i started military press, my left shoulder was just feeling numb and couldnt get it loose. I had trouble with arnold's presses and upright rows was ok. However, i did have a great ab workouts (probably my best ever) as they felt very hard and tight afterwards. Too bad my BF isnt low enough to see it ![]() |
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#24 |
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MANIAC
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good workout man, but i'd tone the volume down a little bit since your going to failure. 13 sets for just shoulders is alot. I usually do 6 - 9 sets depending on the exercises.
Also on ur tri exercises your doing 9 sets, honestly i think thats too many sets. remember more is not neccesarily better. I'd go with 6 sets for tri's. 14 sets for legs is semi- acceptable depending on intensity, but id cut an exercise out and just rotate it with something. |
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Accept the necessity to take a step back in order to take two steps forward.
Deadlifts, Presses, Pistols and Pullups |
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#25 | |
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flawless
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by the way i usually dont train til failure, i usually do 3 sets of 8 reps but today i felt like doing some drop sets and doing shoulders as intense as possible. But that didnt really workout for me today so ill stick with the 3 x 8 |
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#26 | |
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MANIAC
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And i wouldnt limit myself to only 3 sets of 2-3 exercises, switch it up every once and awhile. Try to avoid doing the same exercise with the same volume and intensity, your body gets used to it |
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Accept the necessity to take a step back in order to take two steps forward.
Deadlifts, Presses, Pistols and Pullups |
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#27 |