The Road to my Deliverance

waking_life · 09-11-2005, 03:49 PM

I have finally decided to get serious and start an online journal. I have had some impressive lifts last year but, lately I'm just weak. Last I squated 515 and had a decent bench with around 315.I'm 21 years old and stand about 6'2.Right now I weigh around 220.I hope to cut around 5 pounds this month and then get to a solid 225 by New Years.Here is my split which is very heavy.

Day 1-Chest,Shoulders,Tris
Day 2-Back,Biceps,Traps
Day 3-Legs
Day 4-Chest,Shoulders,Tris
Day 5-Back,Biceps,Traps
Day 6-Legs
Day 7-Rest

The road to my Deliverance begins tomorrow.

waking_life · 09-12-2005, 06:53 PM

Monday
weight 219 workout time 1hour 20 minutes sleep 7 hours

Bench max 305-1, 315-failed, 310-failed 225-7
dumbell press 90-6, 90-8,95-4
flat fly 40-8,45-8,50-5
machine bench 12-8,13-8,14-3
dips bodyweight 10,10,5
military dumbell 65-6,65-8,65-4
military press-155-8,175-5,185-4
rear lat raise 35-8,35-8,40-6
machine shoulder press 90-5, 90-8, 90-5
rope pulldown 10-8,10-8,12-8
bench dips bodyweight 10,10,10
v-bar pulldown 12-8,13-8,13-8

Decent workout today I thought my bench was about where it would be.Shoulders are weak as hell.I haven't done military dumbells in months so the were very low.Also ran a mile after I worked out.

TJ Cline · 09-12-2005, 07:36 PM

Very cool title to this thread

Good luck with your goals.

waking_life · 09-12-2005, 07:49 PM

I want to start deadlifts but, don't know what day I should do them on? With my back or with my legs. What grip do people suggest because I have never deadlifted before?

waking_life · 09-13-2005, 06:57 PM

Tuesday

Back,Biceps,Traps

bent over rows
185-8*3
Row machine
14-7
14-8
13-8
Pullups
10,8,7 bodyweight
Lat pulldown
14-8
16-4
16-4
Bar Curls
95-8
105-6
105-5
Forarms curls
85-5
75-8
75-8
dumbell curls
50-5
45-8
45-6
hammer curls
45-8
45-6
40-6
Barbell shrugs
225*8*3

Bad workout today.Soar shoulders today from yestarday.All lifts really low today.My biceps were given while I was doing my back workouts.I didn't take a protein shake before I worked out that might be the reason.I will be posting my diet starting tomorrow

waking_life · 09-14-2005, 08:25 PM

Legs

Squats 225*8*3
Calf Raises 225*10*3 3 second hold
speed squats 135*20 in a row*3
Calf Raises 315*10*3
Calf Raises 405*8*3
Leg extension 130*8*3

Weight 219
Went light with legs today.My calf are very weak I would hate to know the measurements.That is my number one goal to get them up.I actually enjoy lifting them know.I cant stand machines to lift them though.My weight wont go down.I might cut back on lifting and do more cardio

09-11-2005, 03:49 PM	#1
waking_life Growing is pain Join Date: Feb 2005 Location: Wi via Il Posts: 12	The Road to my Deliverance I have finally decided to get serious and start an online journal. I have had some impressive lifts last year but, lately I'm just weak. Last I squated 515 and had a decent bench with around 315.I'm 21 years old and stand about 6'2.Right now I weigh around 220.I hope to cut around 5 pounds this month and then get to a solid 225 by New Years.Here is my split which is very heavy. Day 1-Chest,Shoulders,Tris Day 2-Back,Biceps,Traps Day 3-Legs Day 4-Chest,Shoulders,Tris Day 5-Back,Biceps,Traps Day 6-Legs Day 7-Rest The road to my Deliverance begins tomorrow.

09-12-2005, 07:36 PM	#3
TJ Cline Member Join Date: May 2005 Posts: 12,544	Very cool title to this thread Good luck with your goals.
TJ Cline Member Join Date: May 2005 Posts: 12,544

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09-12-2005, 06:53 PM	#2
waking_life Growing is pain Join Date: Feb 2005 Location: Wi via Il Posts: 12	Monday weight 219 workout time 1hour 20 minutes sleep 7 hours Bench max 305-1, 315-failed, 310-failed 225-7 dumbell press 90-6, 90-8,95-4 flat fly 40-8,45-8,50-5 machine bench 12-8,13-8,14-3 dips bodyweight 10,10,5 military dumbell 65-6,65-8,65-4 military press-155-8,175-5,185-4 rear lat raise 35-8,35-8,40-6 machine shoulder press 90-5, 90-8, 90-5 rope pulldown 10-8,10-8,12-8 bench dips bodyweight 10,10,10 v-bar pulldown 12-8,13-8,13-8 Decent workout today I thought my bench was about where it would be.Shoulders are weak as hell.I haven't done military dumbells in months so the were very low.Also ran a mile after I worked out.

09-12-2005, 07:49 PM	#4
waking_life Growing is pain Join Date: Feb 2005 Location: Wi via Il Posts: 12	I want to start deadlifts but, don't know what day I should do them on? With my back or with my legs. What grip do people suggest because I have never deadlifted before?

09-13-2005, 06:57 PM	#5
waking_life Growing is pain Join Date: Feb 2005 Location: Wi via Il Posts: 12	Tuesday Back,Biceps,Traps bent over rows 185-83 Row machine 14-7 14-8 13-8 Pullups 10,8,7 bodyweight Lat pulldown 14-8 16-4 16-4 Bar Curls 95-8 105-6 105-5 Forarms curls 85-5 75-8 75-8 dumbell curls 50-5 45-8 45-6 hammer curls 45-8 45-6 40-6 Barbell shrugs 2258*3 Bad workout today.Soar shoulders today from yestarday.All lifts really low today.My biceps were given while I was doing my back workouts.I didn't take a protein shake before I worked out that might be the reason.I will be posting my diet starting tomorrow

09-14-2005, 08:25 PM	#6
waking_life Growing is pain Join Date: Feb 2005 Location: Wi via Il Posts: 12	Legs Squats 22583 Calf Raises 225103 3 second hold speed squats 13520 in a row3 Calf Raises 315103 Calf Raises 40583 Leg extension 13083 Weight 219 Went light with legs today.My calf are very weak I would hate to know the measurements.That is my number one goal to get them up.I actually enjoy lifting them know.I cant stand machines to lift them though.My weight wont go down.I might cut back on lifting and do more cardio