Sweet_Dell’s Motivational Journal

Sweet_Dell · 10-29-2007, 04:26 PM

I decided I'm going to try keeping a journal here again to keep myself motivated and accountable for my workouts.

I have just been doing some fullbody workouts for about 4 months and only making that 1 or 2 times a week (sometimes life is just like that and shit happens!) so, I feel that I haven't put my whole heart into it and it is starting to show!!! So, back to the basics that I made the most gains on and felt the best on! Here I go....

4 day a week workouts
Upper -- Heavy Horz./Light Vert.
Lower -- Heavy Push/Light Pull
Upper -- Heavy Vert./Light Horz.
Lower -- Heavy Pull/Light Push

Today:

1a)Bench Press
75x5
75x5
80x5
80x5
80x5

1b)One Arm DB Rows
50x5
50x5
50x5
50x5
50x5

2a)DB Military Press
20x8
20x8
20x8

2b)Close Grip Pulldowns
100x8
100x8
100x8

3a)Alternating DB Curls
20x8
20x8
20x8

3b)Crunches (lowering slowly for a count of 4)
12x3
12x3
12x3

Cardio:
Jump Rope (HIIT for 9 intervals)

I already feel more motivated just typing this in!!!

Sweet_Dell · 10-30-2007, 04:32 PM

Today's Workout:

Full Squats
65x5
75x5
75x5
75x5
75x5

DB Lunges
20x8
25x8
25x8

3a)SLDL
115x8
115x8
115x8

3b)DB Calf Raises
40x8
40x8
40x8

Feelin' the legs after that.

**DOMS** · 10-30-2007, 04:40 PM

That's a good workout!

I'm curious, why do you do Calf Raises with DBs and not a BB?

Sweet_Dell · 11-01-2007, 05:21 AM

Quote:

Originally Posted by DOMS

I'm curious, why do you do Calf Raises with DBs and not a BB?

I stand on one leg and hold the DB on that side then I do the other side. I'm not sure how I could use the BB for that? (I workout at home so options are limited)

Sweet_Dell · 11-05-2007, 03:54 PM

Todays Workout:

1a)Standing BB Military Press
45x5
45x5
45x5
45x5
45x5

1b)Pulldowns
110x5
110x5
110x5
110x5
110x5

2a)Incline DB Press
25x8
25x8
25x8

2b)Underhand BB Rows
75x8
75x8
75x8

3a)OH Tri Extentions
30x8
30x8
30x6

3b)Crunches (lowering slowly for a count of 4)
10
10
10

Cardio:
Jump Rope (HIIT for 8 intervals)

**DOMS** · 11-05-2007, 03:56 PM

Quote:

Originally Posted by Sweet_Dell

I stand on one leg and hold the DB on that side then I do the other side. I'm not sure how I could use the BB for that? (I workout at home so options are limited)

Do you own a barbell? Then you'd just put the bar across your back and do both legs at the same time.

If you don't own a BB, you can pick up a used one for cheap.

Nice workout, too!

Sweet_Dell · 11-06-2007, 02:59 PM

Quote:

Originally Posted by DOMS

Do you own a barbell? Then you'd just put the bar across your back and do both legs at the same time.

If you don't own a BB, you can pick up a used one for cheap.

Nice workout, too!

Thanks for the suggestion...I'll have to work on that one. Right now I'm finding it easier to balance myself holding the wall and doing one leg at a time.
Thanks for the encouragement too!! I appreciate it!

Sweet_Dell · 11-06-2007, 03:05 PM

Today's Workout:

1)Deadlift
135x5
135x5
135x5
135x5
135x5

2a)DB Reverse Lunges
25x8
25x8
25x8

2b)Hypers
BW+25x8
BW+25x8
BW+25x8

3)Calf Raises
40x8
40x8
40x8

I'll be feeling the legs tonight and tomorrow for sure.....

**DOMS** · 11-06-2007, 03:07 PM

Quote:

Originally Posted by Sweet_Dell

Thanks for the suggestion...I'll have to work on that one. Right now I'm finding it easier to balance myself holding the wall and doing one leg at a time.
Thanks for the encouragement too!! I appreciate it!

Got it.

Once you've got your balance going, try doing your calf raises on a step platform. That way you can maximize your ROM (range of motion).

Encouragement is what the journals are all about!

Sweet_Dell · 11-08-2007, 04:20 PM

Today's Workout:

1a)Bench Press
85x3
85x3
85x3
85x3
85x3
85x3
85x3
85x3

1b)Long Bar Rows
75x3
75x3
75x3
85x3
85x3
85x3
85x3
85x3

2a)Push press
45x8
45x8
45x8

2b)CG Pulldowns
100x8
100x8
100x8

3a)DB Hammer Curls
20x6
20x6
20x6

3b)Planks
30sec
30sec

Really tired now...but it feels great to be getting back into the grove again!!

Rubes · 11-08-2007, 04:24 PM

nice workout good job.

PreMier · 11-08-2007, 08:08 PM

Quote:

Originally Posted by DOMS

Got it.

Once you've got your balance going, try doing your calf raises on a step platform. That way you can maximize your ROM (range of motion).

not only that you will use a lot of stabilizer muscles to use a free barbell on calf raises. great exercise, but i would do it sparingly.. its hard to use a good amount of weight like that

Sweet_Dell · 11-12-2007, 03:30 PM

Quote:

Originally Posted by PreMier

not only that you will use a lot of stabilizer muscles to use a free barbell on calf raises. great exercise, but i would do it sparingly.. its hard to use a good amount of weight like that

Yes, exactly. I found it hard to put a lot of weight to the calves and I couldn't get the ROM I wanted. So I stuck with the DB's for now.

Sweet_Dell · 11-12-2007, 03:32 PM

Quote:

Originally Posted by Rubes

nice workout good job.

Thanks!

Sweet_Dell · 11-12-2007, 03:41 PM

Today's Workout: Monday November 12,2007

1)Full Squats
65x3
75x3
85x3
85x3
85x3
85x3
85x3
85x3

2a)DB Split Squat
25x8
25x8
25x8

2b)Single Leg Hypers
BWx8
BW+10x8
BW+10x8

3)DB Calf Raises
45x6
45x6
45x6

Not bad for a Monday and not wanting to workout at all today but I knew that I would feel like crap if I didn't.

katt · 11-12-2007, 04:11 PM

For not wanting to workout - that was an awesome workout!

Sweet_Dell · 11-14-2007, 03:40 PM

Quote:

Originally Posted by katt

For not wanting to workout - that was an awesome workout!

Thanks Katt!!

Sweet_Dell · 11-14-2007, 03:51 PM

Today's Workout: Wednesday November 14, 2007

1a)Standing BB Military Press
50x3
50x3
55x3
55x3
55x3
55x3
55x3
55x3

1b)CG Pulldowns
120x3
120x3
120x3
120x3
120x3
120x3
120x3
120x3

2a)Decline DB Bench Press
25x8
25x8
25x8

2b)One Arm DB Rows
40x8
40x8
40x8

3a)Bench Dips
BWx8
BWx8 (These are freakin' hard to do when you haven't done them in a long time!!!)

3b)Planks
30sec
30sec

Cardio: A bit of jump rope (really didn't feel like it tonight)

katt · 11-14-2007, 05:52 PM

Wow ! Great weights on the presses!! I've never tried the 8x3 type thing,, how long are your RI's???

Sweet_Dell · 11-15-2007, 03:14 PM

Quote:

Originally Posted by katt

Wow ! Great weights on the presses!! I've never tried the 8x3 type thing,, how long are your RI's???

My RI's are @ 45sec. I'm trying to keep my heart rate up and it's working!!!

You should try the 8x3. I've seen your journal and you're a strong lifter so you would do really well on it.

Sweet_Dell · 11-15-2007, 03:31 PM

Thursday November 15, 2007
Today's Workout:

1)DL
135x3
145x3
150x3
150x3
150x3
150x3
150x3
150x3 (There is something liberating about lifting more then you weigh

)

2a)Sumo Squats
75x8
75x8
75x8

2a)Hypers
BW+25x8
BW+25x8
BW+25x8

3)Calf Raises
35x12
35x12

My dead's are starting to get back up there. I think when I stopped this program my dead's were at 170-175. I have a bit to go but I want to get my form comfortable again and go slow and steady on the weight.

Sweet_Dell · 11-19-2007, 03:33 PM

Monday November 19, 2007
Today's Workout:

1a)Bench Press
85x3
85x3
85x3
85x3
85x3
85x3
85x3
85x3

1b)Long Bar Rows
85x3
85x3
90x3
90x3
90x3
90x3
90x3
90x3

2a)Push press
45x6
45x6
45x6 (The shoulders were really feeling this one!

)

2b)Pulldowns (palms facing me)
80x8
90x8
90x8

3a)BB Curls
45x8
45x8
45x6

3b)Crunches (lowering slowly for a count of 4)
10
10
10

Cardio: 8 intervals of jump rope

I'm really hungry now...I think I need to fuel up!!

Sweet_Dell · 11-20-2007, 02:54 PM

Tuesday November 20, 2007
Today's Workout:

1)Full Squats
75x3
85x3
85x3
85x3
90x3
90x3
90x3
90x3

2a)DB Split Squats
25x8
25x8
25x8

2b)Single Leg Hypers
BW+12x8
BW+12x8
BW+12x8

3)DB Calf Raises
45x6
45x6
45x6

Sweet_Dell · 11-23-2007, 05:03 AM

Workout For: Thursday November 23, 2007

1a)Standing BB Military Press
50x3
50x3
55x3
55x3
55x3
55x3
55x3
55x3

1b)CG Pulldowns
120x3
125x3
125x3
125x3
125x3
125x3
125x3
125x3

2a)Decline DB Bench Press
25x8
25x8
25x8

2b)One Arm DB Rows
40x8
40x8
40x8

3a)Cable Tri Press
40x8
40x8
40x8 (these are done on a really old cable machine so, I'm sure I have a lot of drag on it and it's actually heavier then 40lbs!!

)

3b)Planks
40sec
40sec
30sec

Cardio: None... didn't feel like it.

Sweet_Dell · 11-28-2007, 03:43 PM

Workout For: Monday November 26, 2007

1)DL
145x3
145x3
150x3
150x3
150x3
150x3
150x3
150x3

2a)Sumo Squats
65x8
70x8
70x8 (Couldn't go as heavy this week on these. Need to stretch my hip flexers (sp?) more)

2a)Hypers
BW+25x8
BW+25x8
BW+25x8

3)Calf Raises
35x12
35x12

Sweet_Dell · 11-28-2007, 03:49 PM

Workout For: Tuesday November 27, 2007

1a)Bench Press
75x3
80x3
85x3
90x3
90x3
90x3
90x3
90x3

1b)Long Bar Rows
90x3
90x3
90x3
90x3
90x3
95x3
95x3
95x3

2a)Push press
45x6
45x6
45x6

2b)Pulldowns (palms facing me)
90x8
90x8
90x8

3a)BB Curls
45x7
45x7
45x7 (Bi's were killing me!!!)

3b)Planks
40sec
40sec
40sec

Cardio: 8 intervals of stationary bike

This workout felt great!

10-29-2007, 04:26 PM	#1
Sweet_Dell Registered User Join Date: Dec 2006 Location: Ontario Posts: 106	Sweet_Dell’s Motivational Journal BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I decided I'm going to try keeping a journal here again to keep myself motivated and accountable for my workouts. I have just been doing some fullbody workouts for about 4 months and only making that 1 or 2 times a week (sometimes life is just like that and shit happens!) so, I feel that I haven't put my whole heart into it and it is starting to show!!! So, back to the basics that I made the most gains on and felt the best on! Here I go.... 4 day a week workouts Upper -- Heavy Horz./Light Vert. Lower -- Heavy Push/Light Pull Upper -- Heavy Vert./Light Horz. Lower -- Heavy Pull/Light Push Today: 1a)Bench Press 75x5 75x5 80x5 80x5 80x5 1b)One Arm DB Rows 50x5 50x5 50x5 50x5 50x5 2a)DB Military Press 20x8 20x8 20x8 2b)Close Grip Pulldowns 100x8 100x8 100x8 3a)Alternating DB Curls 20x8 20x8 20x8 3b)Crunches (lowering slowly for a count of 4) 12x3 12x3 12x3 Cardio: Jump Rope (HIIT for 9 intervals) I already feel more motivated just typing this in!!!
	"People seldom see the halting and painful steps by which the most insignificant success is achieved." -- Annie Sullivan

10-30-2007, 04:32 PM	#2
Sweet_Dell Registered User Join Date: Dec 2006 Location: Ontario Posts: 106	Today's Workout: Full Squats 65x5 75x5 75x5 75x5 75x5 DB Lunges 20x8 25x8 25x8 3a)SLDL 115x8 115x8 115x8 3b)DB Calf Raises 40x8 40x8 40x8 Feelin' the legs after that.
	"People seldom see the halting and painful steps by which the most insignificant success is achieved." -- Annie Sullivan

11-05-2007, 03:54 PM	#5
Sweet_Dell Registered User Join Date: Dec 2006 Location: Ontario Posts: 106	Todays Workout: 1a)Standing BB Military Press 45x5 45x5 45x5 45x5 45x5 1b)Pulldowns 110x5 110x5 110x5 110x5 110x5 2a)Incline DB Press 25x8 25x8 25x8 2b)Underhand BB Rows 75x8 75x8 75x8 3a)OH Tri Extentions 30x8 30x8 30x6 3b)Crunches (lowering slowly for a count of 4) 10 10 10 Cardio: Jump Rope (HIIT for 8 intervals)
	"People seldom see the halting and painful steps by which the most insignificant success is achieved." -- Annie Sullivan

11-06-2007, 03:05 PM	#8
Sweet_Dell Registered User Join Date: Dec 2006 Location: Ontario Posts: 106	Today's Workout: 1)Deadlift 135x5 135x5 135x5 135x5 135x5 2a)DB Reverse Lunges 25x8 25x8 25x8 2b)Hypers BW+25x8 BW+25x8 BW+25x8 3)Calf Raises 40x8 40x8 40x8 I'll be feeling the legs tonight and tomorrow for sure.....
	"People seldom see the halting and painful steps by which the most insignificant success is achieved." -- Annie Sullivan

11-08-2007, 04:20 PM	#10
Sweet_Dell Registered User Join Date: Dec 2006 Location: Ontario Posts: 106	Today's Workout: 1a)Bench Press 85x3 85x3 85x3 85x3 85x3 85x3 85x3 85x3 1b)Long Bar Rows 75x3 75x3 75x3 85x3 85x3 85x3 85x3 85x3 2a)Push press 45x8 45x8 45x8 2b)CG Pulldowns 100x8 100x8 100x8 3a)DB Hammer Curls 20x6 20x6 20x6 3b)Planks 30sec 30sec Really tired now...but it feels great to be getting back into the grove again!!
	"People seldom see the halting and painful steps by which the most insignificant success is achieved." -- Annie Sullivan

11-08-2007, 04:24 PM	#11
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	nice workout good job.
	5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08 40 time: 4.51sec march 10th 07 33" vertical

11-12-2007, 03:41 PM	#15
Sweet_Dell Registered User Join Date: Dec 2006 Location: Ontario Posts: 106	Today's Workout: Monday November 12,2007 1)Full Squats 65x3 75x3 85x3 85x3 85x3 85x3 85x3 85x3 2a)DB Split Squat 25x8 25x8 25x8 2b)Single Leg Hypers BWx8 BW+10x8 BW+10x8 3)DB Calf Raises 45x6 45x6 45x6 Not bad for a Monday and not wanting to workout at all today but I knew that I would feel like crap if I didn't.
	"People seldom see the halting and painful steps by which the most insignificant success is achieved." -- Annie Sullivan

11-12-2007, 04:11 PM	#16
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,905 Photos: 37	For not wanting to workout - that was an awesome workout!

11-14-2007, 03:51 PM	#18
Sweet_Dell Registered User Join Date: Dec 2006 Location: Ontario Posts: 106	Today's Workout: Wednesday November 14, 2007 1a)Standing BB Military Press 50x3 50x3 55x3 55x3 55x3 55x3 55x3 55x3 1b)CG Pulldowns 120x3 120x3 120x3 120x3 120x3 120x3 120x3 120x3 2a)Decline DB Bench Press 25x8 25x8 25x8 2b)One Arm DB Rows 40x8 40x8 40x8 3a)Bench Dips BWx8 BWx8 (These are freakin' hard to do when you haven't done them in a long time!!!) 3b)Planks 30sec 30sec Cardio: A bit of jump rope (really didn't feel like it tonight)
	"People seldom see the halting and painful steps by which the most insignificant success is achieved." -- Annie Sullivan

11-14-2007, 05:52 PM	#19
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,905 Photos: 37	Wow ! Great weights on the presses!! I've never tried the 8x3 type thing,, how long are your RI's???

11-15-2007, 03:31 PM	#21
Sweet_Dell Registered User Join Date: Dec 2006 Location: Ontario Posts: 106	Thursday November 15, 2007 Today's Workout: 1)DL 135x3 145x3 150x3 150x3 150x3 150x3 150x3 150x3 (There is something liberating about lifting more then you weigh) 2a)Sumo Squats 75x8 75x8 75x8 2a)Hypers BW+25x8 BW+25x8 BW+25x8 3)Calf Raises 35x12 35x12 My dead's are starting to get back up there. I think when I stopped this program my dead's were at 170-175. I have a bit to go but I want to get my form comfortable again and go slow and steady on the weight.
	"People seldom see the halting and painful steps by which the most insignificant success is achieved." -- Annie Sullivan

11-19-2007, 03:33 PM	#22
Sweet_Dell Registered User Join Date: Dec 2006 Location: Ontario Posts: 106	Monday November 19, 2007 Today's Workout: 1a)Bench Press 85x3 85x3 85x3 85x3 85x3 85x3 85x3 85x3 1b)Long Bar Rows 85x3 85x3 90x3 90x3 90x3 90x3 90x3 90x3 2a)Push press 45x6 45x6 45x6 (The shoulders were really feeling this one!) 2b)Pulldowns (palms facing me) 80x8 90x8 90x8 3a)BB Curls 45x8 45x8 45x6 3b)Crunches (lowering slowly for a count of 4) 10 10 10 Cardio: 8 intervals of jump rope I'm really hungry now...I think I need to fuel up!!
	"People seldom see the halting and painful steps by which the most insignificant success is achieved." -- Annie Sullivan

11-20-2007, 02:54 PM	#23
Sweet_Dell Registered User Join Date: Dec 2006 Location: Ontario Posts: 106	Tuesday November 20, 2007 Today's Workout: 1)Full Squats 75x3 85x3 85x3 85x3 90x3 90x3 90x3 90x3 2a)DB Split Squats 25x8 25x8 25x8 2b)Single Leg Hypers BW+12x8 BW+12x8 BW+12x8 3)DB Calf Raises 45x6 45x6 45x6
	"People seldom see the halting and painful steps by which the most insignificant success is achieved." -- Annie Sullivan

11-23-2007, 05:03 AM	#24
Sweet_Dell Registered User Join Date: Dec 2006 Location: Ontario Posts: 106	Workout For: Thursday November 23, 2007 1a)Standing BB Military Press 50x3 50x3 55x3 55x3 55x3 55x3 55x3 55x3 1b)CG Pulldowns 120x3 125x3 125x3 125x3 125x3 125x3 125x3 125x3 2a)Decline DB Bench Press 25x8 25x8 25x8 2b)One Arm DB Rows 40x8 40x8 40x8 3a)Cable Tri Press 40x8 40x8 40x8 (these are done on a really old cable machine so, I'm sure I have a lot of drag on it and it's actually heavier then 40lbs!! ) 3b)Planks 40sec 40sec 30sec Cardio: None... didn't feel like it.
	"People seldom see the halting and painful steps by which the most insignificant success is achieved." -- Annie Sullivan

11-28-2007, 03:43 PM	#25
Sweet_Dell Registered User Join Date: Dec 2006 Location: Ontario Posts: 106	Workout For: Monday November 26, 2007 1)DL 145x3 145x3 150x3 150x3 150x3 150x3 150x3 150x3 2a)Sumo Squats 65x8 70x8 70x8 (Couldn't go as heavy this week on these. Need to stretch my hip flexers (sp?) more) 2a)Hypers BW+25x8 BW+25x8 BW+25x8 3)Calf Raises 35x12 35x12
	"People seldom see the halting and painful steps by which the most insignificant success is achieved." -- Annie Sullivan

11-28-2007, 03:49 PM	#26
Sweet_Dell Registered User Join Date: Dec 2006 Location: Ontario Posts: 106	Workout For: Tuesday November 27, 2007 1a)Bench Press 75x3 80x3 85x3 90x3 90x3 90x3 90x3 90x3 1b)Long Bar Rows 90x3 90x3 90x3 90x3 90x3 95x3 95x3 95x3 2a)Push press 45x6 45x6 45x6 2b)Pulldowns (palms facing me) 90x8 90x8 90x8 3a)BB Curls 45x7 45x7 45x7 (Bi's were killing me!!!) 3b)Planks 40sec 40sec 40sec Cardio: 8 intervals of stationary bike This workout felt great!
	"People seldom see the halting and painful steps by which the most insignificant success is achieved." -- Annie Sullivan