fo' shizzle's journal

shiznit2169 · 05-01-2005, 01:53 PM

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

Pylon · 05-01-2005, 03:35 PM

Wow. Nice w/o. What was your total time on it?

On your DB sets, are those weights total or each arm?

ihateschoolmt · 05-01-2005, 03:35 PM

Quote:

Originally Posted by shiznit2169

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 I think you should drop the peck deck, maybe kick up the intensity on the other lifts.

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 Same here, drop this, more intensity on other lifts.

Comments in bold. Pretty good routine. Good luck on your goals.

shiznit2169 · 05-01-2005, 06:02 PM

Quote:

Wow. Nice w/o. What was your total time on it?

On your DB sets, are those weights total or each arm?

It's for each arm, if that was the total i would be one weak mofo lol

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?

ihateschoolmt · 05-01-2005, 06:06 PM

Quote:

Originally Posted by shiznit2169

It's for each arm, if that was the total i would be one weak mofo lol

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?

I meant drop them. That's a few to many sets. Don't add another exercise. I do think CG bench is better than dip though.

shiznit2169 · 05-01-2005, 06:08 PM

alrighty then

shiznit2169 · 05-01-2005, 06:11 PM

btw pylon, u look great after seeing your 2 pictures. Big improvement!

Pylon · 05-01-2005, 06:17 PM

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.

shiznit2169 · 05-03-2005, 03:48 PM

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

**DOMS** · 05-03-2005, 03:56 PM

Strange, you do more on the leg extensions than I do, but you do far less on the Calf Raises. Why is that?

shiznit2169 · 05-04-2005, 06:20 AM

Quote:

Strange, you do more on the leg extensions than I do, but you do far less on the Calf Raises. Why is that?

You mean weight wise or rep wise? If you mean weight wise, i can do a lot more than that. I just went a little easy today just to get my legs back in shape. I could have done more reps too but 15 was enough for 3 sets. I'll be increasing the weight as i start adapting again.

Pylon · 05-04-2005, 07:20 AM

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.

shiznit2169 · 05-04-2005, 02:10 PM

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

shiznit2169 · 05-06-2005, 03:27 PM

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)

Pylon · 05-06-2005, 04:55 PM

Deads are looking great, as is the rest of the w/o. Way to go!

shiznit2169 · 05-06-2005, 04:59 PM

thanks pylon!

shiznit2169 · 05-08-2005, 02:36 PM

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.

Pylon · 05-08-2005, 06:26 PM

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.

shiznit2169 · 05-10-2005, 03:57 PM

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.

ihateschoolmt · 05-10-2005, 04:00 PM

Nice work out.

shiznit2169 · 05-10-2005, 06:32 PM

Quote:

Nice work out.

thanks

Pylon · 05-10-2005, 08:58 PM

Looooooove leg day! Good w/o!

shiznit2169 · 05-11-2005, 05:43 PM

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

fUnc17 · 05-11-2005, 06:08 PM

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.

shiznit2169 · 05-11-2005, 07:07 PM

Quote:

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.

ya i knew i was doing too many sets and should cut out some exercises. For the intensity, what do you suggest i do for volume and reps? Should i always be doing 3 sets of 2-3 exercises and lift at 80-90% max?

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

fUnc17 · 05-11-2005, 07:22 PM

Quote:

Originally Posted by shiznit2169

ya i knew i was doing too many sets and should cut out some exercises. For the intensity, what do you suggest i do for volume and reps? Should i always be doing 3 sets of 2-3 exercises and lift at 80-90% max?

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

since you train bodyparts... volume wise, do 9-12 sets for the larger muscles (legs, back, chest) and 6 sets for smaller muscles (bi's/tri's/shoulders). And as far as intensity.. it depends on the movement. dont train bi's with 80% of ur 1RM, but it makes sense to train at that intensity (sometimes) with larger body parts and movements... such as bench press, squats, and deadlifts.

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

05-01-2005, 01:53 PM	#1
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 3,971 Photos: 3	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

05-01-2005, 03:35 PM	#2
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,292 Photos: 3	Wow. Nice w/o. What was your total time on it? On your DB sets, are those weights total or each arm?
	"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

05-01-2005, 06:17 PM	#8
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,292 Photos: 3	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.
	"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

05-04-2005, 07:20 AM	#12
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,292 Photos: 3	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.
	"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

05-06-2005, 04:55 PM	#15
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,292 Photos: 3	Deads are looking great, as is the rest of the w/o. Way to go!
	"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

05-01-2005, 06:08 PM	#6
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 3,971 Photos: 3	alrighty then

05-01-2005, 06:11 PM	#7
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 3,971 Photos: 3	btw pylon, u look great after seeing your 2 pictures. Big improvement!

05-03-2005, 03:48 PM	#9
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 3,971 Photos: 3	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

05-04-2005, 02:10 PM	#13
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 3,971 Photos: 3	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

05-06-2005, 03:27 PM	#14
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 3,971 Photos: 3	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)

05-06-2005, 04:59 PM	#16
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 3,971 Photos: 3	thanks pylon!

05-08-2005, 02:36 PM	#17
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 3,971 Photos: 3	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.

05-08-2005, 06:26 PM	#18
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,292 Photos: 3	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.
	"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

05-10-2005, 03:57 PM	#19
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 3,971 Photos: 3	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.

05-10-2005, 04:00 PM	#20
ihateschoolmt Senior Member Elite Member Join Date: Aug 2004 Location: North Carolina Posts: 3,796 Photos: 10	Nice work out.

05-10-2005, 08:58 PM	#22
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,292 Photos: 3	Looooooove leg day! Good w/o!
	"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

05-11-2005, 05:43 PM	#23
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 3,971 Photos: 3	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

05-11-2005, 06:08 PM	#24
fUnc17 MANIAC Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,846 Photos: 12	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.
	Accept the necessity to take a step back in order to take two steps forward. Deadlifts, Presses, Pistols and Pullups