AndrewSS

Hey, I finally got around to making my online journal, I already have like 2 months of my workouts on paper, but I am just gonna start with todays back/shoulder/bicep work out.


1/7/05:


Started with 5min of stairmaster I did .66 miles in 5min.

Back:

BB Rows: 95x11
BB Rows: 115x9
BB Rows: 135x5 (almost 6)
BB Rows: 125x8

DB Rows: 45x8 (per arm)
DB Rows: 50x6 (per arm)

Deadlifts: 135x6 (warm up)
Deadlifts: 165x7
Deadlifts: 185x5
Deadlifts: 200x4

Pull downs: 85x13
Pull downs: 100x10
Pull downs: 110x6
Pull downs: 85x8 (right after 110x6)

BB Shrugs: 135x15
BB Shrugs: 155x11
BB Shrugs: 175x8
DB Shrugs: 50x10 (right after 175x8)

Shoulders:

Standing "military press": 65x9
Standing "military press": 75x7
Standing "military press": 85x5

Lateral raises: 15x5 (each arm) (right after mil press)
Frontal raises: 15x7 (each arm) (right after 15x5)


Biceps:

BB Curls: 55x10
BB Curls: 65x4 (just got real tired)
DB Curls: 35x3 (each arm)

Then some crunches and situps.

****
Please give me good constructive critism of my routine... I am not a very disciplined "lifter" but I try, I am here in columbus for christmas break, I go to school in indiana, so my time here in columbus is a bit less structured and it has been hard to stay consistant but oh well, back at school I have a better disciplined week for workout, because here at home I have work and other stuff to worry about... just college life for me is more structured in a way.

Again, critize my routine, I need help I am sure, my week is done now, next week I will have my week routine up so when that is through you can really see my weekly routine.

Anyway, thanks for checking my journal out, and yes I know - I need to bulk and eat a ton!!!

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

AndrewSS

Here are some pictures from today: (in here, since the member gallery wont let me add anything)

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

Archangel

Nice and lean my Friend!!! Eat away!!!
Good lookin w/o, but it sure has Alot of volume, will wait to see your whole routine though BRother Andrew!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Seanp156

Yeah.... that's 26 sets in one workout andrew.... with that many reps, tis a little much =p

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AndrewSS

^ yeah what should I change then, take out what, do you think?

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

Seanp156

Hmm I dunno... I don't think I'd do shoulder with back if I were doing a bodypart split...

Here's an old example of a back/bicep/ab day from one of my routine ya h03

B Bent Rows

1st set: 155lbs 6 reps

2nd set: 155lbs 6 reps



BB Shrugs

1st set: 215lbs 6 reps PR

2nd set: 225lbs 8 reps PR



Hyper Extensions

1st set: 25lbs 12 reps

2nd set: 35lbs 10 reps PR



Cable Lat Pull Downs

1st set: 222.5lbs 12 reps PR?

2nd set: 222.5lbs 10 reps



BB Curls

1st set: 80lbs 6 reps PR

2nd set: 75lbs 6 reps



Concentration Curls

1st set: 35lbs 5 reps PR

2nd set: 30lbs 6 reps



Decline Situps

1st set: 25lbs plate 30 reps

2nd set: 35lbs plate 20 reps


that's 14 sets total

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Archangel

I agree with you BRother Sean, I would cut it back to at least 2 sets for an exercise for starters!!! I am curious of the whole routine and how he splits it up and on what days!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

AndrewSS

1/10/05: Legs and some Abs.

Squats: 135x7 (stopped early, warming up)
Squats: 155x6
Squats: 165x5
Squats: 175x4
Box Squats: 175x11
(^had to use a bench, so it was a few inches too high )
Box Squats: 195x10

Leg curls: 40x8 (1 leg at a time)
Leg curls: 50x7

Calves (a weird thing, its like seated calve raises): 115x12
DB Calve raises: 65x15
Calve "seated" raises: 115x15
DB Calve raises: 70x10

Squat Press (kinda like leg press): 250x7
Squat Press: 280x6

Abs:

Leg lifts: 15
Crunches: 50
Decline situps: 25x8, then BWx6 (-no break)
Leg lifts: 12

my weight @ 9pm - 146.4 (with gym shorts/boxers/socks/teeshirt)

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

AndrewSS

right now i am thinking about doing P/RR/S type split... but im still debating what my weekly routine will be, 3 or 4 day, I am unsure, still thinking about it.

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

Seanp156

I'd recommend 3 day.... I've always liked 3 day better for the most part.... I kinda wish there were a 3 day Westside routine, but that wouldn't really work too well. Whenever I've done 4 days except for Westside I end up feeling like one of the workouts was pointless... Usually if it's something like shoulders/arms. With Westside 4 times a week, I just get tired sometimes...

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AndrewSS

1/12/05 Chest/tris/shoulders

ok, well I have decided to give P/RR/S a try. Granted this is my 2nd workout with week, so next week will be my first full week of P/RR/S. Today I did power, but I guess I did it wrong (now I know... lol) , I varied my reps too much. Oh well next week will be my first real power week, I guess I messed up. But anyway the workout today was pretty good but I suppose I did too many sets... anyway here it is:


Chest

BB Bench: 135x4 (I got nervous without a spot, so I stopped early )
BB Bench: 135x6 (got a spot... finally)
BB Bench: 125x6

DB Incline: 35x9
DB Incline: 40x7 (barely got #7)
DB Incline: 35x7

Dips: (BW)12
Dips: (BW)10
Dips: (BW)10

Triceps

DB Skull Crushers: 20x6
DB Skull Crushers: 25x3 (almost got 4)
DB Skull Crushers: 20x6

Cable Pushdowns: 60x5
Cable Pushdowns: 50x8
Cable Pushdowns: 40x10

Bench dips: 35x12
Bench dips: 45x11
Bench dips: 35z12

Shoulders (very tired at this point)

Standing mil press: 75x5
Standing mil press: 70x5
Standing mil press: 65x4

Lateral DB Raises: 15x12 (each arm)
Lateral DB Raises: 20x9 (each arm)
Lateral DB Raises: 15x11 (each arm)


I think I need to cut down on the sets probably, what say you? I wonder if I should move shoulders to a different day. Oh well I look forward to next week when I should have my Power week figured out better... cause I switched my reps too much this day.... oh well it was a decent workout regardless I suppose.

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

Seanp156

You don't necessarily need to move shoulders to another day, just cut down on some sets and don't do 4 different exercises for triceps, 2 is fine. You could also cut working sets down to 2 per exercise.... And we already discussed, power week is supposed to be 4-6 only.

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AndrewSS

yeah..... next week I should have the P/RR/S thing figured out. About sets, yeah I will try to reduce that... about shoulders... I might just move them to save time and besides on a three day split I will have: Chest/tri/shoulders - Legs - biceps/back --- well why not just switch shoulders to leg day or something. Then I will do abs in the week when I feel like it.

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

AndrewSS

1/17/06 Back/Biceps:

Back:

Deadlift: 165x6
Deadlift: 185x5
Deadlift: 205x4 (barely got #4!) *PB

Lever Row: 45x6 (easy)
Lever Row: 55x4 (my lowerback just couldnt stablize me, I guess it was a bad idea to try this kind of row after hard deadlifts, so I stopped Lever Rows.

DB Rows: 50x6
DB Rows: 55x5
DB Rows: 60x4 *PB

Lat pulldown: 100x6 (easy)
Lat pulldown: 115x6
Lat pulldown: 130x5 *PB

BB Shrugs: 155x10
BB Shrugs: 185x7 (grip failed)
BB Shrugs: 195x7 (grip failed)

Biceps:

BB Curls: 55x6
BB Curls: 65x4
BB Curls: 60x5

DB curls: 35x10
DB curls: 40x5 (left arm failed on 6th rep)
DB curls: 35x8



So this workout was my first real good try at P/RR/S, this is my Power week, so I tried to stay in a 4-6 rep range. I went light on some sets just because I was unsure what I could do, sometimes I was surprised, hopefully I wont have this issue in the future. Anyway, doing so much work in the 4-6 rep range is pretty hard but I liked this, I think I will like this P/RR/S routine.

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

Seanp156

Looks good hoe... At least I had planned for this week to be a light resting week so I'm not really missing much as far as training... I'm gonna be pissed if I weigh a lot less than 190 when I get better, especially if it doesn't come back quick. After this I might just give up bulking and start cutting... I'm sick of getting to 190, then going back to ~180 and having to go back up again...

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AndrewSS

^ thats good, man that sucks you got sick. Anyway I agree that would suck to gain weight... loose some real easy... repeat repeat. Cutting might be good.

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

AndrewSS

1/19/06 Legs/Shoulders: (power week)

Legs

BB Squats: 165x6
BB Squats: 185x5 *pb
BB Squats: 195x1 (legs just totally failed)
BB Squats: 175x3 (alllllmost got 4)

Leg curls: 50x6
Leg curls: 60x6
Leg curls: 70x5 *pb

Squat press: 270x6
Squat press: 290x5
Squat press: 310x5 *pb

DB calve raises: 70(each arm)x15
DB calve raises: 85x12
Machine calve raises: 135x11
Machine calve raises: 135x10

Shoulders

Standing mil press: 75x6
Standing mil press: 85x5
Standing mil press: 90x4 *pb

DB lateral raises: 20x9 (per arm)
DB lateral raises: 25x4 (per arm)
DB lateral raises: 25x4 (per arm)

Seated db mil press: 40x6
Seated db mil press: 40x4



- pretty good workout overall, leave some comments and critiques.

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

Seanp156

Squats and shoulder workout look pretty good. Question on the leg curls though... Is the machine just difficult at lighter weight? I know the resistance according to the numbers on the machines can vary from brand/model etc... I'd just expect higher than 50-60 judging from your squats.

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DeadBolt

Heya bud....flad to see some new journals!

Are you making your own routine for prrs? Or do you plan to follow the basic ones laid out? I have a few if you are interested from my experiences with prrs. If you are making your own you could consider switching some things up and doing certain things in a certain order. But hey man do your thing I'm just here to help if ya want.

Also what are your goals besides bulking...sports? hypertrophy? strength?

And sean you lazy bastard whats wrong with 4days a week! Maybe if you got to the gym a little more you would get over 190 I was never partial to 3days just to much in one workout...I prefere short and sweet workouts....you can really put more effort into each bodypart this way IMO.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

Today I do what others will not so thats tomorrow I can do what others cannot!

Seanp156

"Heya bud....flad to see some new journals!"

Maybe if you read some more books you'd know how to spell =p

Pffft... I've done 4 days a week before... I did it during the summer and I actually did it when I was on westside, so for about.... I don't know 7 months or so I've done a 4 day split... I just don't like it as well compared to a 3 day split personally... I feel like I got more out of my routine on a 3 day split and I'm making better use of my time.

Plus, I don't really want to weight over 190 if I don't have the strength to back it up .

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AndrewSS

Thanks for checking out my journal. I am sorta making my own routine, but I have looked at others, I have looked at seans old routines to base mine off a lot. If you have any ideas or things you wanna point out, say it because as of now I am still trying to figure out what I will do. At this point I really like the p/rr/s idea, so let me know of anything you wanna say.

Goals... well as I am very skinny, look in my sig, im 5'11" and about 145-147lbs so I really gotta gain weight, I am trying to get decent food here at college, at times it can be hard but overall I dont do bad, I suppose I should break down my diet instead of mainly winging it, granted I do have a pretty structured diet as is. I am not working out for a sport, hypertrophy is a goal. To get stronger, yes thats a goal too.

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

AndrewSS

well this leg curl thing is pretty unique, its free weight loaded and you have to use 1 leg at a time, its pretty tough. I guess it is just machines vary like you said, granted my hams arnt that great anyway

also, that "squat press" is so weird, it is pretty much a leg press, with a little motion in it, hard to describe... I dunno if any of you know what exactly it is

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

DeadBolt

OK bud...I am on a diff comp right now but when I get home I'll give ya some of my old workouts. And along the way I'll try to make some pointers.

As for diet....just eat like an animal bro! Eat 6 meals a day and pack on the bulk. When I use to bulk heavy I would set up a meal plan of the macros I wanted. Then for a week or two I would cook all my own meals and set everything up. This would show me my portion sizes and how much I had to eat from then on I could pretty much wing it b/c I knew the portion sizes. Maybe it would work for you especially at school.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

Today I do what others will not so thats tomorrow I can do what others cannot!

AndrewSS

1/24/06 Chest and triceps: (rep range)

*first off, the last 2 weeks I have cut them short by only working out 2 of my 3 day split, due to me going to chicago both weekends But oh well, this week will be my full 3 day split, I was suprised my chest was not bad really considering I hadnt done chest in a while, not to mention DB flat benching. Anyway, here ya go.

Chest:

DB Bench press: 40x9
DB Bench press: 45x9
DB Bench press: 50x8

DB Incline: 35x9
DB Incline: 40x8
DB Incline: 40x7

Cable flys: 60x9
Cable flys: 80x1 (I struggled with these)
Cable flys: 60x9

^ I dont think I like these, its hard for me to feel them that well in my chest, I wonder if my form is off or something, I may not do these in the future again.


Triceps:

Cable Pushdowns: 60x9
Cable Pushdowns: 60x7
Cable Pushdowns: 50x9

DB Skullcrushers: 20x9
DB Skullcrushers: 25x6
DB Skullcrushers: 20x7

Bench dips: 45x10
Bench dips: 45x9
Bench dips: 45x8

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

Seanp156

It looks like you kept it at 7-9 reps the whole time? On RR weeks I think it's supposed to go (correct me if I'm wrong DB) 7-9, 10-12, 13-15 per exercise...

So, for example on DB bench you'd do
40lbs x 7-9 reps
35lbs x 10-12 reps
30lbs x 13-15 reps

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AndrewSS

^ ohhhhhh ok I got it, oh well I messed that up.

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

AndrewSS

1/28/06: Back and Biceps - rep range...

Back

Deadlifts: 175x5
Deadlifts: 195x4
Deadlifts: 175x5 (I decided to not go any higher because I am beginning to think I might be going to high and my form isnt doing that well, I am confused about how my motion is, I wonder if I lock my legs out or whatever to early and then kinda stiff leg the rest of the lift, so I am scared for my lower back... bleh, I worry a lot)

BB Rows: 85x9
BB Rows: 105x8
BB Rows: 110x7

BB Shrugs: 155x12
BB Shrugs: 175x10 (grip failing)
BB Shrugs: 155x12

Biceps

Standing BB curls: 55x6
Standing BB curls: 65x4
Standing BB curls: 55x5

DB Hammer curls: 35x12
DB Hammer curls: 30x12
DB Hammer curls: 25x12 (with the hammer curls the gym was closing down so I had to speed up and just basically drop set these, but I still had a little under a minute break between the sets.. 30-45sec)

-Decent workout today, this week has been annoying, as I tried to workout on thursday and I then something came up and I had to skip, then on friday I forgot my school weight room closes by 6pm so by the time I was done with class and came back for food and whatever it was 5:20 or so before I remebered it closes early so here I am, on saturday doing my 2nd workout day this week... lol

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

Seanp156

Wow, you actually made it to the gym 2 times this week That's doesn't really look much like a rep range day to me... I'm having trouble remembering if it's 7-9 the first set, 10-12 the second set, and 13-15 the third set of a given exercise, or if it's 7-9 for all sets of a given exercise for one bodypart, then 10-12 and 13-15 for the other exercises for that bodypart... I have a feeling it's the sets though because for things like traps you aren't going to be doing 3 different exercises...

Anyway, I understand not wanting to get more than 6 reps on deadlifts, I don't think I ever will anymore unless it's under 185lbs. I don't have deadlifts in my routine for rep range week, I think I do hypers instead.

Anyway here's the measurements for the shake...

1 cup of water/milk whatever you want
1.33 cups of oats
1 banana
2-4 strawberries (recipe is 4, but I don't like that many)
2 tablespoons of peanut butter
1 scoop of whey (~22g protein)
ice if desired


Ok, I went back into my journal to check about rep range week and found this, "the reason you need 3 exercises per body part is so you can do one exercise for each rep range. Example : all your Db flat bench should of been in the 7-9 rep range. All your Db incline bench should of been in the 10 -12 rep range and your third chest exercise should of all been in the 13-15 rep range. Same for Delts and tri's."

So, I guess you do need 3 exercises per bodypart.... However, some bodyparts like traps, biceps etc I don't think I'd do over 2 exercises...

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AndrewSS

Yes, 2 times! Oh well, I kinda got screwed but oh well, I think I will go tomorrow for legs, however I am unsure if I will wanna do bb squats just a day after deadlifts but I will see. I do wanna get in my third day of workout this week even if its on sunday

Ok, well I thought that you used the 4-6 ,7-9, 10-12 per body part, but apparently its 7-9, 10-12, 13-15 ... I guess I should finally get it right tomorrow, lol.

Thanks for the recipe/measurments. I might consider leaving deadlifts out of my RR too, could be a good idea. What about bb squats? do you do those more than just power week?

Height: 5'11" | Weight: 155lbs
Bench: 175lbs | Deadlift: 265lbs | Squat: 235lbs

Seanp156

I do BB squats every week.

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