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| Online Journals Record your personal journals here. Start a thread, and enter your daily and/or weekly progress. Sponsored by: MusclePharm.net |
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#1 |
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Registered User
Join Date: Nov 2005
Location: Hart House!
Posts: 753
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New Year, New Routine
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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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No Milk, no.
Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal |
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#2 |
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Registered User
Join Date: Nov 2005
Location: Hart House!
Posts: 753
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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! |
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No Milk, no.
Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal |
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#3 |
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Registered User
Join Date: Nov 2005
Location: Hart House!
Posts: 753
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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 |
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No Milk, no.
Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal |
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#4 |
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Registered User
Join Date: Nov 2005
Location: Hart House!
Posts: 753
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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 |
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No Milk, no.
Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal |
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#5 |
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Senior Member
Elite Member
Join Date: May 2006
Posts: 9,694
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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. |
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#6 |
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Registered User
Join Date: Nov 2005
Location: Hart House!
Posts: 753
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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] |
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No Milk, no.
Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal |
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#7 | |
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Registered User
Join Date: Nov 2005
Location: Hart House!
Posts: 753
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Quote:
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. |
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No Milk, no.
Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal |
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#8 |
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Senior Member
Elite Member
Join Date: May 2006
Posts: 9,694
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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.
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#9 |
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Registered User
Join Date: Nov 2005
Location: Hart House!
Posts: 753
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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. |
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No Milk, no.
Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal |
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#10 |
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Registered User
Join Date: Nov 2005
Location: Hart House!
Posts: 753
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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 |
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No Milk, no.
Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal |
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#11 |
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fiendish thingy
Elite Member
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What sort of rest intervals do you have going on?
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#12 |
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Registered User
Join Date: Nov 2005
Location: Hart House!
Posts: 753
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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. |
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No Milk, no.
Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal |
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#13 |
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Registered User
Join Date: Nov 2005
Location: Hart House!
Posts: 753
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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 |
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No Milk, no.
Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal |
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#14 |
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Senior Member
Elite Member
Join Date: May 2006
Posts: 9,694
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Cable side raises or cable flyes as in chest flyes?
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#15 |
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Registered User
Join Date: Nov 2005
Location: Hart House!
Posts: 753
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Chest flyes.
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No Milk, no.
Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal |
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#16 |
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Registered User
Join Date: Nov 2005
Location: Hart House!
Posts: 753
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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] |
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No Milk, no.
Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal |
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#17 |
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Senior Member
Elite Member
Join Date: May 2006
Posts: 9,694
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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. |
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#18 |
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Registered User
Join Date: Nov 2005
Location: Hart House!
Posts: 753
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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. |
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No Milk, no.
Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal |
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#19 |
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Senior Member
Elite Member
Join Date: May 2006
Posts: 9,694
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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.
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#20 |
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Registered User
Join Date: Nov 2005
Location: Hart House!
Posts: 753
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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. |
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No Milk, no.
Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal |
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#21 |
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Senior Member
Elite Member
Join Date: May 2006
Posts: 9,694
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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.
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#22 |
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Registered User
Join Date: Nov 2005
Location: Hart House!
Posts: 753
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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. |
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No Milk, no.
Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal |
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#23 |
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Registered User
Join Date: Nov 2005
Location: Hart House!
Posts: 753
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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? |
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No Milk, no.
Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal |
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#24 |
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Senior Member
Elite Member
Join Date: May 2006
Posts: 9,694
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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.
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#25 |
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fiendish thingy
Elite Member
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Good benching.
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#26 |
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Registered User
Join Date: Nov 2005
Location: Hart House!
Posts: 753
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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.
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No Milk, no.
Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal |
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#27 |
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Senior Member
Elite Member
Join Date: May 2006
Posts: 9,694
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Yeah that will do it, waiting that long between sets or exercises will definitly throw a monkey wrench in it.
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#28 |
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Registered User
Join Date: Nov 2005
Location: Hart House!
Posts: 753
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I've decided that for the upcoming leg day (thursday) i will do 2 20 rep sets of squats.
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No Milk, no.
Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal |
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