33sun33

Well, I've decided to start an on-line journal rather than logging my progress on just a word document. Makes sense since I check this site at least daily!

Stats: 32 years old, 6"3 tall, 205lbs

Goals: gain muscle/weight; currently bulking.

Diet: I try to keep it as clean as possible, and usually do a pretty good job of it. Im not going to list my exact diet each day or anything like that, but suffice to say that (since Im bulking) Im trying to eat as much clean food as possible right now! Typical protein sources - chicken breasts, ground turkey or sometimes lean beef; fish (mahi mahi, swordfish, snapper); sometimes steak. Typical carbs: sweet potatoes, brown rice, oatmeal and of course veggies and salad. Typical fats: olive oil, natural fats from the fish, steak, etc..., fish oil supp.

Supplements: Just protein powder for a PW shake; creatine; multivitamin; efas/fish oil

Routine: I love full body workouts, and Im currently doing a Push/Pull 3x a week routine, but I vary the reps every 2-3 weeks ala PRRS.

Workout A (Push): DB Press; Front Squat; Jump Squats; OH Shoulder Press; Weighted Dips; Rotator Cuff work (every couple of weeks or so).

Workout B (Pull): Sumo Deadlift; Yates Rows; Chin Ups; Ham Curls; DB Curls.

I then alternate each workout every other day, M, W and F. So: Monday (Push), Wed (Pull), Fri (Push) and then next Monday (Pull), Wed (Push), Fri (Pull). That sort of thing.

More to come on my progress so far!

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

DOMS

Good job on starting a journal!

I should note that lack of a definitive hamstring exercise. An SLDL would be one, but I don't think that Sumos really count as one. That's just me two cents.

33sun33

I've been following the Push/Pull routine for the past 8 weeks. Prior to that time, I was a total slob over the summer!!! I was traveling almost the entire summer to various locations, and simply gave up on the idea of finding gyms or even eating properly. During this time I also was trying to cut for beach season. What happened? I went from 220lbs in May to 200lbs by September! Some of it clearly was fat, but I am positive I lost muscle too.

So Im pissed at myself about that, and Im on the road to recovery!

I've made some very slow progress over the past 8 weeks, and I am ready to make a change. A brief summary of my progress (weight/reps/sets):

DB Press Front Squat Yates Sumo

Week 1:70lbs x 10reps x 2 sets 135x10x2 185x10x2 NA

Week 5: 75x7; 80x5; 85x2 155x6; 175x4 225x4x2 225x4; 245x4

Week 8: 75x9x2; 75x5 135x10x2; 155x8 205x10x3 225x8x3

I should note that Week 1 was rep range (8-12 reps); week 5 happened to be Power (4-6 reps) and currently Im back at Rep Range. Also, where I noted only 2 sets, I usually actually did 3. But the last working set was at a different weight and reps.

I suppose Ive made *some progress, but not as much as I would like. Some of that might be chalked up to simply not eating enough!

However, for the past two weeks I've suffered from some lethargy in the gym, loss of stamina in the gym, and triceps soreness whenever I try to do weighted dips at the end of my Push workout. Im worried that I may already have fallen victim to overtraining in ONLY 8 weeks!!!

Im planning on continuing on for another couple of weeks to see how it goes. If there is still triceps or shoulder pain, lethargy, etc... then Ill take a week off.

I also wonder if the lethargy is simply due to needing a better pre-workout energy boost. Right now I cycle between some Thermoxyn I got for free with my last protein purchase, and some Ephedra+Caff+Asp tabs I got a while back. Ephedra has never seemed to do anything for me, though. Im considering trying a new pre workout jolt like NO Shotgun or something.

Tomorrow is my last Pull workout of the week, and I hoping to pull at least 245x8 reps for 3 sets on the Sumos.

Next week is Shock week!!!

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

33sun33

Thanks Doms, and I think you are right.

I chose Sumos over regular Deads due to injuring my lower back while deadlifting about 5-6 months ago. It was really a bitch to rehabilitate, so I decided to just avoid deads and focus on Sumos which put less strain on the lower back. So far I LOVE the Sumos!

For the first 4 weeks I did SLDLs along with ham curls with no problems. Then I switched to SLDLs with Sumos and the second week in I felt a familiar twinge of my lower back.

I just assumed that SLDLs AND Sumos on the same day were overloading my back, so Ive switched to just doing Sumos with regular ham curls.

I believe my form is spot on with deads, sumos and sldls. However, I have had a knowledgeable person check out my Sumo form, but havent had anyone check out my sldl or reg dead form.

I should note that Ive had a surgery on each knee (ACL on the left about 12 years ago) (Meniscus repair/scraping of the Right about 3 years ago). Im not sure if that contributes to my back issues or not, though it does mean that range of motion is somewhat less than before.


Anyways, I have been worried that the Sumo is not sufficient for a Ham exercise. Maybe Ill give the Sumo + SLDLs another shot and be even more super super careful about limiting the weight of the sldls.

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

33sun33

Well alrighty then...

Just got back home from my pull workout. Overall things went well - good energy and stamina (which had been an issue), pulled decent weight. However, I did take things easy with the deads and the rdls since I have had lower back issues in the past. So today I reduced the reps from 8-10 to 6-8and didnt go crazy with the weight.

Sumo Deadlifts

(Warmup - 135x10; 185x8) 225x8; 246x6; 245x6. Felt strong on this exercise, and most likely could have done more reps or weight, but decided to take things slow in order to avoid tweaking my back. Bought some mens lacrosse soft shin guards to protect my shins on the deads, but they failed miserably. Guess I just need to accept my bruised up shins.

Yates Rows

(Warmup - 135x12) 185x10; 205x10; 205x10. Felt pretty good, though form started to suffer on last rep during the last two sets.

Romanian Deadlifts

(Warmup - 135x10) 185x8; 185x8. Felt very strong, but again wanted to take things slow as to avoid back issues.

Cable Curls

20x12; 25x10

Chin-Ups / Pull-Ups

Chins: BW x 5; BW x 5
Pullups: BW x 6; BW x6

Chins and pullups are a weak point for me. I usually do them on the assisted machine to get more reps, but decided to do bodyweight today instead.

One major issue for me in regards to chin-ups, is that I have a strange shoulder issue with my left shoulder.

Brief history: about 3 years ago my shoulder started killing me after doing bench presses. Went to one specialist and he recommended surgery on my AC joint due to some extra bone growth that he claimed interfered with the joint. Went to another specialist, and he said the other guy was full of crap. He recommended physical therapy for a few weeks - I did the PT and the shoulder got better. A year ago, the shoulder flared up again after doing Bench presses. Went to a third specialist (I had moved by this time), and he found nothing wrong with the shoulder, and again just prescribed some basic rehab exercises. I did them, and the pain went away.

I no longer do the bench press bc it seems to bother my shoulder. However, the joint in my left shoulder always feels a little unstable, and there is usually more soreness in that shoulder after workouts.

I noticed today while doing BW chin ups in front of a mirror, that my right shoulder development seems much more advanced than that of my left shoulder. That is, my left shoulder looked smaller than the right. So whats up with that?? I think seeing a fourth specialist may be in my future....

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

vortrit

Is it a huge difference? Because if it's not too bad I wouldn't worry about it. It's called muscle imbalance and almost everyone has it to some extent.

My Journal!

33sun33

Good point! Its not that bad. I never noticed a difference until I looked in the mirror while doing chin ups, so maybe I am making a mountain out of a molehill.

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

vortrit

Personally I would not worry about it then. Especially if you are new to lifting. I had a lot of arm and shoulder imbalance through my first year of lifting but there now starting to even up a bit. But look at anyone and you'll generally see their dominant arm looks better. My right forearm looks better than the left.

My Journal!

33sun33

Ive been lifting on and off for a few years now. Even though Im only a shade over 200lbs, I used to be about 165-170lbs at 6"3 about 6 years ago!

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

33sun33

Had a bad night yesterday. Unexpectadly had to work much much later than usual when I agreed to voluntarily judge a moot court competition at the school I work at, and didnt leave until 1am (usually leave anywhere between 4 and 6pm). I was starving (hadnt brought enough food with me), so unfortunately scarfed down a cheat McDonalds meal (which was nasty as hell). To compound things, while walking home after parking my car, I slipped on something (I was wearing slippery leather dress shoes) and fell, breaking my fall with my right wrist.

It is now quite sore, and Im contemplating either letting it heal and calling this week of training off (I was planning on doing a shock week), or heading to the gym to test it out. Ill probably go to the gym and see if it interferes with training or not. Ill post later with my results!

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

33sun33

Tuesday (10/16): Push, Shock Week

Went ahead with my scheduled Push workout today, despite my wrist soreness. The wrist wasnt a problem at all, but the big ass bruise on my palm got worse, and made it a little painful to push on certain exercises. I dont think it affected the workout much though.

This and next week are "Shock" weeks for me. Todays workout was brutal with all the supersets and dropsets, but overall went well. I also decided to do (mostly) different exercises than I usually do during these shock weeks. For instance, I typically do Front Squats and Jump Squats for my Push days during Power/Rep Range weeks... This week Im doing Back squats and Leg Ext. Here is the breakdown (warmup sets are excluded):

DB Incline SS with Machine Flyes

70x10 (DB) // 165 x10 (M.Flyes) ; 70x9 (DB) // 145x10 (Flyes)
Overall felt great.

Back Squats SS with Leg Extensions

185x9 (Squats) // 165x10 (Leg. Ext) ; 185x10 (Sq) // 145x8 (Leg Ext)
Felt great. Probably could have squated more, but this was the first time doing back squats in about 3 months. Could barely walk after the last leg extension set!

Hammer Shoulder Press SS with Standing DB Shoulder Press

90 (Ham. Shldr Press) x 10 // 25lb dbs x 10 (DB press) ; 140 (Ham) x 10 // 20lb dbs x10

Went well, though completely fried my shoulders. New to the Hammer Shoulder Press, so didnt know what weight to start working sets with.

DB Flat Bench Drop Set

65 x10; drop to 50x8.
Strength was OK, but struggled with last couple of reps on the drop set.

Cable Push Down Drop Set

85x8; drop to 50x10.
No problem with strength, but this exercise bothered my palm bruise. Actually wanted to do a CG bench press dropset instead, but that also bothered my bruise too much with one warm up set test.

Diets going well today (in contrast to last nights ill fated McDonalds escapade) -- 3 solid meals eaten already; got two more meals planned with Swordfish steaks, salad, sweet potatoes, and finish up with some cottage cheese before bed.

Next workout -- Thursday, Pull (Shock)

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

33sun33

Thursday Pull Workout (Shock Week)

Today's workout went well, though Im not sure if Im doing enough volume during this "Shock" week. I tried to model my Shock exercises (mostly Supersets and dropsets) after the PRRS system, but adapted to the fact Im doing a Push/Pull Full Body workout. Anyways, here is what I did today:

Romanian Deadlifts, followed by Ham Curl Dropset

RDLs: 135x10; 185x8; 185x8, followed by Ham Curl Dropset: 145x10, immediately drop to 95x8. Wanted to Superset these two, but Ham machine was unavailable, so just did a dropset after 3 sets of RDLs

Yates Rows Supersetted with Bent Over Rows

Yates 135x10 SS with Bent Over 95x10
Yates 185x8 SS with Bent 95x8
Yates 185x8 SS with Bent 95x8

Probably should have upped the weight with the Bent Overs, but this is a new exercise for me and I was focusing on form. Next shock week Ill probably up the Bents to 135x8 or so during a superset.

Pull Down Dropset

270x10; drop to 180x8
270x10; drop to 180x8

DB Curls Supersetted with Preacher DB Iso Curls

DB Curl 35x10 SS with Iso Curl 20x8
DB Curl 35x8 SS with Iso Curl 20x7

Dropset Cable Rows

145x10; drop to 95x8

I've had 4 meals so far. About to make dinner so Ill get at least get 5 meals in today. Would like to get anohter meal in before bedtime, but not sure if there will be enough time. That is, Im going to eat dinner at around 9, and then hit the hay around 10 or 1030.... Is that enough time to digest dinner before eating again??

Next workout is this Saturday -- Push day, Shock. Will look similar to what I did this past Tuesday, though will probably add some weight in things like Back Squat, Incline Press, etc...

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

33sun33

My Craptacular Saturday Push Workout (Shock Week)

Well, todays workout didnt go as well as I would have liked. Specifically, I wasnt able to get the same number of reps in during my Incline Press // Fly supersets as I did on my Tuesday push workout. Perhaps the reason being that I stayed up late on Friday night, and had a couple of drinks?? Other than that, things went relatively well I guess.

Im going to be traveling from Thursday through Sunday of next week, so I am considering just taking the entire week off instead of doing two more shock workouts on Monday and Wednesday. Ive been going strong for about 9 weeks now, and like the idea of taking a break before starting up another power phase in my modified PRRS 3x a week Full body plan. Havent quite decided yet, but todays workout makes me think a break is in order.

(warmup sets excluded)
Incline DB Press Supersetted with Machine Flies

Set 1: DB Press: 70 x9 Supersetted with M. Flies: 165x10
Set 2: DB Press 70x6!! Supersetted with M Flies: 165x8

Really pissed that I could only get 6 reps during the second working set!!

Back Squat Dropsets

Set 1: 185 x10 drop to 135x10
Set 2: 185x8 drop to 135x8

Originally was going to do a Superset with leg extensions, but folks were waiting for the squat racks to become available, so I decided to just do some dropsets instead (rather than run back and forth from the squat rack to the leg ext machine).

Hammer Shoulder Press Supersetted with standing DB Shoulder Press

Set 1: Hammer, 140x10 SS with DB overhead press, 25x10
Set 2: Hammer, 180x10 SS with DB overhead press, 25x8

Flat DB Bench Dropset

70x10 drop to 50x8

Skull Crushers Dropset

80x10 drop to 50x8

Leg Extension Dropset

165x10 drop to 135x7

DB Lat Raises

12.5x10 ; 15x10

I do these with strict form, raising slowing to my sides, and then raising slowing up in front. Doing this exercise slowly and with low weights keeps my left shoulder joint feeling good for some reason.

So thats it. Im really leaning to taking next week off, and starting fresh with a Power phase.

The power phase of my Push/Pull 3x a week workout will look like this:

Push Workout

DB Incline or Flat Press: 3 (working) sets x 4-6 reps
Back Squat: 3 sets of 4-6 reps (decided to switch back to back squats instead of front squats, though i love the front squats!)
Military Press: 3 sets of 4-6 reps
Weighted Dips: 2-3 sets of 4-6 reps
Barbell Lunges?: 1-2 sets of 4-6 reps (just threw this in here. Good idea or are back squats enough??)
Planks

Pull Workout

Sumo Deadlifts: 3x4-6 reps
Cable Rows: 3-4-6 reps
Romanian Deadlifts: 2-3 sets of 4-6 reps
Chin Ups: 2 sets of 4-6 reps (probably just bodyweight since this is a weak point for me)
Pull Ups: 2 sets of 4-6 reps
DB Curls: 2 sets of 4-6 reps
Birddogs

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

the other half

welcome to the journals 33, having a shoulder pain, or any pain is always a shitty thing to deal with. but sometimes u will find different exercises to do that you can still gain from without the pain. good luck.

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

33sun33

Thanks. Switching from the Bench Press to a DB Press has definitely helped, as has doing rotator cuff type exercises.

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

33sun33

Worked out today after taking the last week off for business reasons (also just seemed like a good time to rest the body).

Im continuing with the Full Body Push/Pull PRRS workout that I used for the last 8 or so weeks, with some minor modifications.

Here are the results of todays "Workout A- Push; Power" Workout. This and next week are "Power" weeks, with rep ranges in the 4-6 area.

DB Flat Bench Press

[45x10 (warmup); 60x8 (warmup)]

75x6; 80x4; 85x2

Felt pretty good on this exercise. Was a bit suprised I only repped the 85 dbs for two reps. My PR is just 85 though. I do think that i could get at least one rep in on the 90lbs. Maybe Ill try on Friday's Push workout.

Standing Military Press

[45 x10 (warmup); 65x8 (warmup]

85x6; 95x6; 105x4

Felt pretty strong in this, had hoped to get 6 reps on 105...

Back Squats

[135x10 (warmup)]

185x6; 205x6; 225x4

Felt decent. 225 wasnt as easy as I had hoped it would be, but I was also confident in my ability to move the weight. Next session, depending on how it feels, Ill likely do 245 for my last set.

Weighted Dips

[Bodyweight x 10 (warmup)]

BW +25lbs x6 ; BW +45lbs x3

Was a bit tired by this point. Gave up on the 3rd rep on the last set.

Jump Squats

BW+30 x 6 ; BW + 35 x 6

Jump squats always seem pretty easy for me. I keep the DB weight low since Ive read studies indicating that Jump Squats should be done with no more than 10-15% of your max Squat weightage. Im guesstimating my max squat to be about 250-260, hence the low weights.

Controlled Lat Raises

12.5 DBs x 10; 15 DBs x 10

I do this mostly for my recurring shoulder pain in my left shoulder joint. These exercises at low weights seem to help minimize the pain for some reason.



So thats it. I was suppossed to do Planks to finish the day, but skipped them. Ill add them in with the Turkish get ups on Wednesday's Pull day.

Supps: CEE started up again; NO Shotgun. Really felt energized for the first time in a while -- whether this was due to the NO Shotgun, the week off, or both I dont know.

Diet: (1) 5 egg whites, 1 whole egg omelette with chopped up white potatoes (yeah, should have used red potatoes at the least); chopped up green peppers and onions; low fat cheese (hey, Im bulking). Guesttimation: 40 g. protein; 50 g. carbs; 15 g. fat

(2) PWO Whey Protein shake: 55 g protein; 85 g. carbs; 3 fats

(3) Chicken Stir Fry with brocolli, snow peas and brown rice: 55g protein; 75 g carbs; 4 g fats

(4) Chicken Stir Fry with brocolli, snow peas and brown rice: 55g protein; 75 g carbs; 4 g fats

(5) Plan on eating the remaining leftovers of the Chicken stir fry, with fish oil caps: 55g protein; 75 g carbs; 10 g fats

(6) Cottage cheese and fish oil caps: 40 g protein; 5 carbs?; 10 g fats

TOTALS: 300 grams (Protein); 365 grams (Carbs); 46 grams (Fats)

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

33sun33

Wednesday's Workout (10/31)

Sumo Deadlifts

(Warmup - 135x8; 185x6); 225x6; 255x6; 275x4


Romanian Deadlifts

(Warmup - 135x8); 185x6; 225x6

Cable Rows

(warmup - 100x8) 140x6; 180x4; 160x6

Had intended to do Yates rows, but gym was packed and got tired of waiting for a bar to open up

DB Bicep Curls

35x6; 40x6; 50x4

Turkish Get ups with DB

10x6; 20x6; 30x6

First time doing these. A lot more difficult than they look! Just getting used to the movement at this point.

Pull Ups

bwx5. Gym was packed, went to get some water and the pull up station was taken over. I was exhausted at this point anyways. Need to put pull ups at the beginning of the workout.

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

33sun33

Completed my "Push" workout today. This week and the next Im still focusing on Power, and thus reps will be kept between 4-6. Will get into rep range in a couple of weeks. I had pretty good energy for this workout and all workouts this week, which Im attributing to starting up NO Shotgun again (or maybe its just a placebo effect!). Diet has been decent as well, though not perfect.

DB Bench Press

[warmup- 45 x10; 60x6] 75x6; 80x6; 85x4

Felt a lot stronger today than during my last push workout. Happy to get 2 more reps than Monday on both the 80lb DB lifts, and the 85lb set.

Back Squat

[warmup - 135x10] 185x6; 205x6; 225x4

Still not feeling as explosive or strong as in the past with the back squat [Ive just started doing back squats again after doing front squats for the prior 3 months or so]. Not sure whats going on here, maybe I should start off the day with squats instead of the flat press.

Standing Military Press

[warmup - 45 x10; 85x8] 105x6; 115x4; 115 x 4

Felt strong on these. A slightly narrower grip has helped tremendously.

Weighted Dips

[warmup - bodyweight x10] BW + 25lb plate x 6; BW + 45lb plate x 5

Felt very good on these. In the past Ive been too burnt out energy wise to crank out decent reps. Today wasnt a problem (btw - I typically limit dips to just two working sets... should I increase the volume and do 3 working sets??]

Jump Squats

BW +15lb dbs at sides, x 6 reps x 3 sets

Felt fine with these. Again, I read somewhere that jump squats should be performed with only 10-15% of the weight of your maximum 1 rep squat. Im probably going to just switch to one legged box jumps next week.

Rotator Cuff DB

Did Three sets of rotator cuff work at low weights.

Turkish Get Ups

25lb dumbbell x 6 reps x 3 sets

I counted as one rep: starting on your back, moving all the way up to standing position, and then going back down to the starting position.

Man, these are hard. havent really felt any AB or core soreness (yeah, soreness isnt an indicator of a good workout), but my stabilizer shoulder muscles sure get a workout.

All in all a decent workout. Next monday will be a Pull day for me, again in the power phase.

Christian

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

33sun33

Hmmm.... while I modeled my Full Body workout off of Cowpimp's stickies (Push/Pull; Workout A; Workout B), I have noticed that most people seem to like Push- Pull - Legs better than a Push-Pull where legs are incorporated into each day (e.g., squats and such during the Push day; romanian deads and such during pull day).

Is there a reason for this? I tend to like the push/pull ; workout A/workout B three times a week since it means slightly more volume. That is, I will work out the same body parts and movements 3 times every two weeks instead of just twice every two weeks on a push-pull-legs.

Anyways, I suppose Ill stick with my no longer in vogue simple push-pull workout until I reassess everything in a couple of months.

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

33sun33

Todays workout went pretty well, though I started to fade a bit towards the end of the workout (caffiene overload I think - had breakfast with two cups of coffee right before, and also had a serving of no shotgun right before the workout).

Sumo Deadlifts

(warmup - 135x8; 185x8) 225x6; 275x5; 275x4

Felt very strong on the deads. Tempted to go up in weight from 275 for a new pr. Shins took a beating as usual. Thinking of trying some Ace bandage wraps around my shins next time!

Yates Rows

(warmup - 135x10; 185x8) 225x6; 225x6; 225x5

Felt OK on these. I worry that my form might be off, like I might not be bending enough to create a decent angle. Id say my angle is around 15 degrees right now.

Romanian Deadlifts

(Warmup- 185x8) 225x 6; 245x6

These felt great! 225 was my previous PR (for 4-6 reps), but it felt super light today. I usually do 2-3 warmup sets, and this time I only did one. Maybe that made a difference? Plus, I typically am very cautious on all forms of deadlifts - and keep the weight lowish -- after my last back injury.

DB Curls

40x6; 45x6

Dont really care too much about how much I curl. Mostly just a finishing accessory move at the end of the workout. That said, I actually accidentally did these prior to my pulldowns.

Pulldowns

(Warmup - 180x8) 270x6; 320x6; 350x5

Felt very strong on these. Form started to suffer a bit on 350, but still able to pump out 5 decent reps while keeping good form.

Planks

1 x 1.5 minutes; 1x 1minute
I supersetted these with the pulldowns.

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

33sun33

Today's workout was difficult, primarily because I felt like crap the entire day. I think due to (1) having a couple of manhattans the night before, (2) only getting about 5 hours sleep due to insomnia (and perhaps due to the drinks), and (3) being dehydrated for the first half of the day at least. Plus my diet was all screwed up today (only 3 meals in so far). Perhaps I shouldnt have gone to the gym, and just postponed the WO until tomorrow. But I went anyways.

DB Bench Press

(warmup - 45x10; 65x6) 75x6; 80x6; 85x3

Back Squat

(warmup - 135x10; 185x6) 225x5; 225x5; 245x4

Standing BB Military Press

(warmup - 45x10; 85x6) 105x6; 115x4; 95x6

Weighted Dips

(warmup - bwx8) BW + 25lbs x 6; BW+45lbs x 5

Pause Squats

135x5 (4 second pause in the hole); 135x4 (4 second pause)

turkish getups

4(8) x 25lb DB; 6(12) x 30lb DB

Not sure what counts as one rep. I start off on my back with the DB raised, get up until Im in a standing position with the DB above my head, then gradually lower myself back into the startin position with the DB still above my head. Im counting this as one rep.

So even though I felt crappy, it was a decent, but not great, workout overall in terms of how much weight I was able to move, etc...

This Friday is my Pull workout, and the last "Power" workout before I switch up reps to RR next week.

One question I have -- how often should I switch up the exercises? Like do front squats instead of back sqauts, incline presses instead of flat presses, etc...? Im about to complete week 2 of this newish workout plan -- too early to mix things up?

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

the other half

great workouts going there 33. sometimes i think that i should go to the gym for what ever reason, but i am always glad when i do. u just cant let lower weights get into your head the next time around.

katt and i like to do front squats about every third leg day on our last program, but we only do legs, if i tried to do any shoulder or bicep sets after that i would be screwed. but we were doing sets of 8 rather than sets of 5 like people had mentioned. we also put incline press ahead of our flat press for about 2 months. definetly got stronger on those, any bulking difference, i dont know. but if felt good.

good luck and keep trying different exercises and routines, it sucks to get bored with your workout.

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

33sun33

Thanks "Katts spotter"! Im pretty happy with how things are set up, and my progress so far. I suppose the main exercise Im trying to tweak is my second leg exercise on "push" day. Im already doing back squats (btw, I LOVE front squats!).

Ive played around with doing jump squats and pause squats as the second exercise. Right now I am seriously considering putting hang cleans in there. Just worried if that will be way too much as a complementary exercise.

Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting