Spud

This will be a high volume routine, 3 day split:

Chest/Tricep/Shoulders/Abs
Quads/Hamstrings/Calves
Back and Biceps

Each seperated with a day of rest, but allowing for a 2 day rest once a week. I will be doing cardio on chest and back days, and as often as I can on my rest days (but definitely not after leg day)

I feel my calves and traps could go for some extra work, so I will doing Standing Calf raises on chest days as well as on leg days. Shrugs will be done on both leg and back day.

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Milk is for babies. When you grow up, you have to drink beer.
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Spud

Day 1: BW: 181.3lbs (yeah, I got fat after eating at home over christmas. My parent's cooking is just soooo good)

Bench Press:
135 x 8 warmup
225 x 3 sets x 6,5,4

Tricep Rope Pushdowns:
120 x 10
60 x 8, each arm individually
120 x 8

Pec Deck:
120 x 12
140 x 2 x 8

Incline Bench
135 x 8
185 x 5, 4, 3

Standing Calf Raise
355 x 3 x 8

Inclined Flyes
35 x 10
40 x 2 x 8 (first at a low angle, second at a high angle)

Farmer's Walk
50lb each hand x 4 length. I'd say somewhere around 50m each way.

Abwork
Random planks, frog stand

No cardio today, had to get to class!

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
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Spud

Squats:
135 x 5 warmup
225 x 2 x 6
235 x 6

Good Mornings:
65 x 8
95 x 8
115 x 8 Ugh, after these, my tight hamstrings felt like they had been torn apart.

Calf Raises:
355 x 2 x 10
375 x 2 x 8

Farmer's Walk:
60lbs x 4 lengths
Same distance as before. As always, though I forgot to mention earlier, I did rest between lengths.

Leg Press:
5 plates x 2 x 8
5 + 25lbs x 2 x 8

Lying Leg Curls:
130 x 2 x 8
140 x 8

Shrugs:
225 x 10
275 x 2 x 8

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
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Spud

Bent Over Rows:
135 x 10 warmup
185 x 4 x 5

Leg Raises:
3 x 6

Hammer Curls:
30 x 3 x 6

Pullups:
BW x 10, 6, 5 in various hand positions

Reverse Barbell Curls
45 x 2 x 10
55 x 10

Reverse Flyes
30 x 10
40 x 2 x 9
30 x 9

Hammer Strength Isolateral Row:
70 x 3 x 10

Hyperextensions:
BW + 70 x 2 x 10

Shurgs:
275 x 2 x 10

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
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Double D

First of all I am glad to see a journal here for ya again. And dont worry about the extra lbs your carrying it is winter time.

As for your workout, well I think the squats and leg press in the same workout is overkill. Also I dont like splits like that. I have learned alot over the past 6 months and thats dont so much lift bodyparts. I think something like a total push and a total pull 3 days a week would work well. With the reps being moderate to low. But just let me know and I could shoot something your way. Cya round buddy, again nice to see ya back.

Spud

Incline Bench Press:
135 x 8 warmup
185 x 6
195 x 5
205 x 5

Tricep Rope Pushdowns:
130 x 9
140 x 9
70 x 8, each arm individually
140 x 8

Pec Deck:
130 x 10
140 x 2 x 10

Plate Raises:
45 x 3 x 8

Standing Calf Raise
375 x 3 x 8

Bench Press
135 x 8 very fast, warmup for the motion
185 x 6
225 x 2 x 5

Seated Lateral Raises
25 x 3 x 8

Cable Flyes
50 x 10 downwards
50 x 9 forwards
40 x 8 upwards

Abwork
L-holds
Crunches BW+20 15
Leg Raises x 10
repeat
BW+20 Planks 45s, 40s, 30s

Fuck cardio. I am tired.[/quote]

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
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Spud

Thanks for reading!

I have found that my body responds much better to higher volumes. This is especially noticeable if you compare my Chest days. After only a single week, my strength has increased, even with the additional shoulder work in there.

I hope this trend in improvement is not a temporary thing, as it is still possible for overtraining to set it. At the moment, there is not much schoolwork, so I am getting a decent amount of sleep.

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
Please read and comment on my journal

Double D

Sleep is always nice, but be sure to keep your cals high. If it works for you then by all means have at it, but listen to your body. If you feel tired and wore out take that extra day off. Best of luck.

Spud

Squats:
155 x 8 warmup
235 x 3 x 5

Good Mornings:
95 x 8
135 x 8

Calf Raises:
375 x 4 x 9

Farmer's Walk:
60lbs x 4 lengths

Lying Leg Curls:
140 x 3 x 8

Leg Press:
5 plates x 2 x 8
5 + 25lbs x 8


No time for shrugs today, had to head to class.
I think i'm also coming down with a cold. Really fucking tired and aching for the past 2 days and today I woke up with a sore throat. This better get better soon.

I'm finding the good mornings to be more taxing on the lower back rather than the hams. I suppose this is because my body instinctivelly bent my knees more to maintain some balance. This would probably have removed alot of tension from my hams.

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
Please read and comment on my journal

Spud

Bent Over Rows:
135 x 10 warmup
185 x 4 x 5

Pullups:
BW x 10, 8, 8, 2 in various hand positions

Reverse Barbell Curls
55 x 3 x 10

Reverse Flyes
40 x 3 x 9

Hammer Strength Isolateral Row:
80 x 3 x 9

Hammer Curls:
35 x 3 x 7

Hyperextensions:
BW x 10
BW + 60 x 10
BW + 85 x 10

Shrugs:
225 x 10
275 x 10

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
Please read and comment on my journal

fufu

What sort of rest intervals do you have going on?

fufu's 1337 Journal

Your diet will set you free.

Spud

I don't know exactly, I'll have to count next time.

I'm working out with either 2 or 3 people. We just alternate sets and go one after the other. Sometimes it will be longer because we have to adjust the weights and remove/load plates. Today's workout was with 2.

Between exercises, we try to jump from one to another as fast as possible, however the gym is pretty busy so we do tend to wait a bit aswell. Certain machines are also located on a different floor, so there is the time it takes to get there.

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
Please read and comment on my journal

Spud

BW: 178.8lbs

My partners ditched today, since I had a late class and had to go after, so I was on my own. The pace picks up very quickly compared to 2 or 3. But maybe I just have ADD or something.

Bench Press:
135 x 8 warmup
225 x 3 sets x 6,6,5

Dips
BW + 8
BW + 35 x 8
BW + 45 x 2 x 8

Pec Deck:
140 x 10
130 x 2 x 10

Incline Bench
155 x 8
185 x 5. Uh uh. No way. 11 sets of chest exercises with not that much rest totally wore me out.

Standing Calf Raise
375 x 4 x 8

Plate Raises
45 x 8,8,6

Tricep Rope Pushdowns:
130 x 10,10,8

Seated Lateral Raises
25 x 2 x 10
Then I did the same thing, but holding 25lb plates. I love it! It totally blasts the grip, and the slightly increased distance from the shoulders also increased the force needed to raise it. Two attempted sets, and I couldn't even do 6 on either of them.

Cable Flyes
50 x 3 x 10

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
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Double D

Cable side raises or cable flyes as in chest flyes?

Spud

Chest flyes.

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
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Spud

Squats:
135 x 8 warmup
235 x 2 x 6
245 x 5

SLDL:
105 x 3 x 9

Calf Raises:
375 x 3 x 9
395 x 7

Farmer's Walk:
65lbs x 4 lengths

Lunges:
110 x 3 x 14 (7 per leg)

Lying Leg Curls:
140 x 3 x 8

Shurgs:
225 x 12
235 x 10
255 x 8

[/quote]

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
Please read and comment on my journal

Double D

Are you doing sldl for 3 sets?

I was just wondering because I think if you are squatting 245, I bet you could do more than 105 on sldl's. Just trying to get you to push some bigger numbers on those. I used to stick to 135 for the longest time. But then decided to really push it, right now I just did 355 for 3 reps the other day, give er a try if you like. I just do 2 sets. Hell I figure 2 sets with everything I got is alot better than 4 sets or so with half the effort. But its cool, I maybe way off base.

Spud

Holy shit. Thats some great improvement, going from 135 to 355.

This was my first time doing them, and my hamstrings are rather tight. I didn't want to push the motion too hard at first, just simply get used to the movement. Next week I will up the weight for sure. And yeah, it is 3 sets of 9.

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
Please read and comment on my journal

Double D

Well it was kinda me getting past that thought that 135 was enough so I tried like 185 and I was like wow that was easy, so I did 225 for 10. It was tough then I worked my way to where I am now.

Spud

Bent Over Rows:
135 x 10 warmup
205 x 3 x 5

Pullups
BW x 8,7,6 in various hand positions

Pulldowns
125 x 8
130 x 8
135 x 8

Reverse Barbell Curls
55 x 3 x 10

Shurgs:
225 x 10
255 x 2 x 10

Reverse Flyes
40 x 3 x 9

Hammer Strength Isolateral Row:
80 x 3 x 10

Hyperextensions:
BW + 70 x 2 x 10

Hammer Curls:
35 x 3 x 6

I think I really don't like working my biceps. They seem so weak and useless.

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
Please read and comment on my journal

Double D

I used to think the same way. I was using the weight you are using right now. Currently I can do 60"s for 10 reps on hammers now so it all pays off. I didnt do to many curls however, rather alot of rowing and pulling movements.

Spud

I don't know what it is that makes me think so. You know when doing concentration curls, or any type of isolation movement, there is that sharp contraction feeling? I don't get that while doing hammer curls or reverse curls. It seems as though I'm not using my muscle fully.

Fuck, 60lbs is huge.

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
Please read and comment on my journal

Spud

Incline Bench Press:
135 x 8 warmup
205 x 3 x 5

Tricep Bar Pushdowns:
130 x 9
140 x 2 x 8

Pec Deck:
140 x 3 x 9

Bench Press
135 x 8
225 x 5
235 x 4
225 x 4

Plate Raises:
45 x 3 x 8

Standing Calf Raise
375 x 2 x 9
395 x 8

Seated Lateral Raises
25 x 2 x 8
30 x 8

Cable Flyes
50 x 10 forward
40 x 9 up
50 x 8 forward
40 x 9 up

Feeling good today. Hit a good number on that incline to start, but it totally wore me out for the flat bench. I think I need another tricep isolation exercise. Unfortunately dips hurt my partner's shoulders, so I can't do those. Maybe overhead extensions or skullcrushers?

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
Please read and comment on my journal

Double D

The contraction is not what makes you stronger. Lifting the weights in general and adding weight to the bar or DB's constantly adds strength.

fufu

Good benching.

fufu's 1337 Journal

Your diet will set you free.

Spud

True, but it feels like my triceps haven't hit the threshold necessary for an optimal response to incurr an increase in strength. Close, but no cigar. Though this may be due to the fact that I had to wait for one of my partners after the first 2 exercises for like 20 minutes.

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
Please read and comment on my journal

Double D

Yeah that will do it, waiting that long between sets or exercises will definitly throw a monkey wrench in it.

Spud

I've decided that for the upcoming leg day (thursday) i will do 2 20 rep sets of squats.

No Milk, no.
Milk is for babies. When you grow up, you have to drink beer.
Please read and comment on my journal