Quoi

So for my routine i have rearranged my my exercises in order like chest first then triceps with compounds first and hopefully got the right amount of sets and reps down. This time around I will focus and have muscle and mine connection along with perfect form or as close as I can get it.
Still if anyone has anything to say or idea for a really good routine I really want to know because i constantly want to improve and challenge myself so any help would be great! Thanks, I cant wait for tomorrow!

Oh YEAH, for Christmas I GOT A BENCH WOOOOOOOOOO, but I haven't set it up yet lol but when I do I can Bench Press for the first time YES!!!!! It come with 80lbs but they take up like the while bar so I don't know if it will actually add to the amount of weights i can put on a bar.
WOOOOOOOOOOOOO

Quoi

Well today was a crazy day and I just got home!!! About to eat tand then 4 hours of sleep!.......
Too tired so i will update tomorrow!
Awesome day though!

Quoi

Woah first week back to lifting and it felt great in fact awesome!
I finally went just for form and holy it made me so sore and the weight was surprisingly lighter to me?!

MONDAY
BB ROWS 80x10 100x8 100x7 +1 90x8 90x8
DB ROWS 40x10 50x8 55x8 55x8<< Better ROM! AWESOME
Reverse Flys 25x10 35x8 40x8 40x8 <only problem is my lower back elt like someone was compressing it?
Pullups weighted 20lbs 10 8 8 Negatives -6< wow negatives are good

DB Curls 30x8 30x8 30x6 30x6 30x6< my biceps were dead whne i got here LOL

Concentration curls 30x6 30x6 30x6+2
Chinups weighted 20lbsx7 x6 x7

It was great being back! Anyway I went to hang out with my friend and wow we saw two movies Bedtime stories which ruled and Benjamin Button which was great but we went to the 7:30 show and we didn't know it was 3 hours long so we didn't get home until 10:30! Its funny we were so tired we actually jumped up and screamed when it was over!

TUES<My wrist hurts from pushing the weight again but its definitely not as bad as before!

DB Press 40x8 45x8 50x5 50x6
Incline Press 20x8 30x8 30x6 30x8
Flys 20 x8 25x8 30x8 < Form was way better!

Skullcrusher 50x8 50x8 60x8 55x8
Close Grip BP 70x10 70x10 70x10 70x10
Kickbacks because my wrists hurt too much for extensions 27x8 27x8 27x8 with no rest

Dips 10 10 10<Finally!
AbS
Weighted Decline crunches 3 sets of 15 with 20lbs
Hanging knee raises 4 sets of 15

Wow, I was suppose to wake up at three so I could back into my habit but since the movie got out late I woke up late lol! Today I again hung out with my friend and we just walked around and played pool. Oh and Monday since before the movie I walked for 4 hours straight I almost didn't do any cardio but as I was waiting for the movies I did HIIT cardio around my Grandmas place, and it was easier than ever my conditioning has definitely improves! I must sleep earlier TONIGHT!!

I'm off from training tomorrow so I get to relax!!!!
Hope Everyone is well! Oh again any advice or comments please.

RasPlasch

I heard great things about Benjamin Button. It is 3 hours long!? Jesus.

You sure like going to movies don't you? lol.

Be sure to keep your wrists really straight when you are pressing weight too.

Quoi

Yes I love the movies as it is pretty much the only thing to do in town....lol

Next time I'll make sure my wrist is straight! Thank you!

RasPlasch

Haha you live in a small town?


You better make sure to keep your wrists straight!

Quoi

Hack squats 100x5<<<Couldnt do normal squats this week and only a set of these as it felt like a deadlift...

Deadlifts 150x5 for 4 sets and then 130x8 wow these felt heavier than ever now I know how people need more than a min rest! Doing this also strained my back...

Ham curls bw+10x30
Db Lunges 40x10 each leg 40x10 40x10
Seated calf raises with a DB on my quad 80x25 80x25 80x25 80x25 Right after 2 sets of 50 bw standing ones.

Leg Extensions 125x8 125x8 150x8 150x6 150x8 <<<HOLY these were hard as hell and they burned!!!!
It was a good workout!

Friday<today
Wow I woke up at 3 but i went back to sleep and I couldn't get out of bed because I just felt UHHH, last night I couldn't sleep and I poured buckets of sweat and it was like 20 degrees outside, When I finally started working out my lower back was feeling strained so no OHP. I just don't feel to well today I cant explain it.....

Shoulder Press 20x10 25x10 25x10 30x8 30x6
Front shrugs 130x15 130x15 130x15
Upright row 70x10 70x10 75x8 75x8
Lateral Raise 15x10 15x10 20x10 20x10
Abs
Weighted crunches 20lbsx30 20x30 20x30
V-ups 25 25 25
oblique twist 30 30 40 with a hold at the end
CRAPPY workout but I didn't feel to well.....I was demotivated....But now I cant wait to go back at it and prove my body wrong! Because I want this so bad I don't care how hard it is and gets!

Quoi

School started today.....AHHHHHHHH

Anyway was a great workout and I loved it!

BB rows 80x10 110x8 110x8 100x8 100x8
DB rows 50x8 60x8 60x8 60x8
Rev Flys 25x10 35x10 45x8
Pullups 5 5 5 < found a place to do real pullups and chins

BB curl(First time really doing these) 50x10 60x7.5<<almost lol 60x6 55x6 55x6
Hammer Curls 30x8 27x8 27x8 My biceps were fried y the time I started!
Chins 5 5 4 +1

Awesome workout!!!!! Felt so good!
Tomorrow will rule because I got my bench set UP!!!! WOOOOOO!!!
Finally I can bench and do declines and plenty of other stuff!!!!
Don't laugh at my bench numbers tomorrow they will suck!!1 I'm keeping it light until I get comfortable with it and I have no spotter so Safety first!
Have a good night!
OH anyone have tips to really improve my benching?

RasPlasch

Ughhhh yeah school started today for me too. Sooo tired.


Don't go heavy with the benching right away. Start light. When I started benching I was repping 70lbs a couple times. Move up in weight when you feel comfortable.

As for benching tips.... read this

How To Do The Perfect Bench Press Rep

Quoi

THank you for the tips they will help alot!



WOOOOOOOOOOOOOOO!!!!! Wedndsday was awesome!!!!!!!!!!!!!!!!!!!!!!!!!!! I went on a FBLA trip to compete in network and computer tests and I got 4th place!!!!! First time I really won something and I received a trophy for it YESS!!!! I was gone from 6 am until 10 pm and the test only took two hours and the rest of the day we played around, pool a workshop, stuff like that all at ASU. At the end a rapper performed for us and that ruled!!! And then I got my award!!!! SO HAPPY!.

Anyway tueday!

BB Bench 80x8 80x7 90x5 90x5 100x8<<< HAPPY I got 100 up!
Incline BB bench 80x8 90x6 90x5
SkullCrushers 50x10 60x8 60x8 60x8
CG bench 80x10 80x10 90x10
Dips 10 8 8

Awesome but its not my normal workout because I ran out of time so I had to cut alot.

You already heard about yesterday!

TODAY!!!
Since I slept so late I diddnt think I would get to my morning workout but I did and WOW!!!!

Squats ATG <<<First time ATG and it ruled!! I know doing this I will get stronger and grow!! 135x6 135x6 135x6 135x8 135x10 At first it was difficult but after the third set my legs felt great!!

DB Lunges 40x10 each leg 40x10 40x10 40x10 So weird after squats

Deadlifts! 150x6 150x 150x6 150x6 150x10 EASIER than last week. A lot easier, last week it was like lifting a ton and it hurt my lower back but today it felt feather light??????

Hamstring curls BWx50 wow by the 30 it burned to the point I diddnt think i could but I DID!

Seated calf Raises 80x20 plus 40 sec TUT repeated three times Wow tht burned...lol

ALL in all this week ruled and Im really happy woooo, I notice I perform better when I'm in a good mood so I think I will start trying to get in a good mood before I workout!!!! wooooo!!!!!!!!!!!!!!!!!!!!!!!!

Quoi

Woke up late and didn't think i would workout today but I really wanted to so I forced my self. Anyway it was shoulders day and abs!

OHP 70x8 70x6 70x8 70x6 70x8 Thought I was using 60! SO I was happy, I usually can get 80 up but its been two weeks since Ilast did them, easing back into them.

front shrugs<<<grip improving! 140x15 140x15 140x15 140x15
shoulder press 25x8 30x6 30x6 30x6 my elbow sucks and it gives out during my left

lat raises 15x15 20x10 22x10

abs
weighted 20x10 two times 20x15 usually go for reps but time was not on my side! went slow and contracted the muscles snd it burned!

V-UPS 10 10 15 AGAIN SLOW

I ran out of time so i had to cut it down a few, especially abs I usually go real hard with more exercises but waking up late!

I have a question though whenever I do lat raises or shoulder presses my elbow on the left side gives out or has like no strength and it pops a lot so what does this mean?
Anyway two days off WOOOOOOO! I might be going to another FBLA trip on the fourth!

Oh yeah started doing true cardio today and since my ankles hurt to do HIIT sprint s I did HIIT jump intervals with a fast paced jog in between and wow my heart was beating even though it was only 11 minutes!

Hope everyone is well and has a good weekend!

Quoi

Oh forgot to add my quads and ham feel sore for the first time from squats ATG and the ham curls, it hurts to walk up hill! AWESOME!!!!!

Quoi

Hey guys!

I woke up little late again! So my workout was way shorter but still good!

BB rows 80x10 115x6<<WOW STRONGER! 115x6 100x8 100x8
DB rows 50x10 65x6 60x8 62x8
Reverse flys 30x10 45x8 45x8
pullups 7 6 5 wow really sucked...

BB curls 50x10 60x8 65x8 65x8 50x10
Hammer curl 27x6 27x6 27x6

Guys I have a question, I have callous on my hand that make my workouts suffer like pullups and anything that requires a prolonged grip... So I was wondering should I wear gloves or just tough it out untill it heals?
BEcause most of the time the pain is my focus and I know I can go harder !

Anyway it was a good day.
Cardio
HIIT 10 min of jumping for 30 secs then a strong jog for 40 secs, then a minute sprint

Hope everyone is well!
Any comments?

RasPlasch

I bought gloves and didn't like wearing them when I lift. I rather have skin on the iron, it is comfier for me. You can try out gloves and see if you like them.

My callouses heal pretty fast now so I never worry about them. You should be able to work through the pain man!

Quoi

^^^Yeah Im going to keep my hands free from gloves because it does feel wrong when I lift, and I want the pain so I can push past it lol!



Hey!! Well its decide i'm going on another FBLA trip on the fourth WOOO! Im competing in network concepts and computer problem solving as well as a team networks design competition!

Anyway, legs days for me are always my favorite now and the best days for me!! It always feel great and I just love it!

Squats as far as I could! 138x8 148x6 148x8 148x8 148x8
Lunges 45's x10 each leg x10 x10 x10
Deadlifts 150x8 160x6 160x6 160x8 160x10 AWESOME
Seated calf raises my version! 87x60 sec TUT repeat 1 then x30 x30

AWESOME!!! Was going to do my version of GHR but again ran out of time,, but this time during deadlifts I felt my hams actually working a little so... So just a great workout !!!! Wish my upper body went this well lol!

EDIT: Forgot to write Tuesdays workout oh well, The bet thing was 110 on the bench wasnt to hard!

Quoi

Well I have been very busy lately so no updates.

Heres yesterday

BB Rows 90x10 120x8 120x8 120x8 100x10
DB rows 50x10 65x6 65x6 55x10
Rev Flys 30x10 40x10 45x10
Pullups 7 plus random because my grip was gone!

BB curls 0x10 60x8 60x8 55x6 55x6
Hammer curls 27x6 27x6 27x6
Pullups

Ive started to do conditioning instead of cardio!
Burpees x20 ss with 20 jumping jacks X3
1 min rest repeat to best of ability two more times!
HOLY!!!!! Hardest thing ever, This kills you! I almost puke !

TODAYS
BB Bench 80x10 100x6 115x6 115x6 105x8
Incline Press 90x8 100x6 100x6 90x8
Skullcrushers<<Found the right form lol and the weight was like a feather n joke! 55x10 60x10 60x10 60x10 AWESOME no pain in my elbow either
CG Bench<<< 90x6 90x6 100x5 90x8 WOW something really scary happened during my last set a pin came out when I tried to rack the weight and the weight fell to my right side I got pinned under the weight!!!! I just remembered all the stories of people dying by the barbell crushing them. I got out and fixed the pin but WOW!
Dips 10 8 6 plus more to failure

sO today was awesome and I did the same conditioning today with ab work in there and now they are sore!
Everything was good I taught a 20 min lesson in class and it felt good I wasn't nervous once I got going.
Question though since Valentines day is coming up I'm trying to figure out what to do with my girlfriend any ideas?

Oh yeah I wore these gloves with straps to help my wrists on the pressing and it helped alot. This will be the only workouts day that I wear anything like that.
Good night!

RasPlasch

Nice job man. I'm glad to see that you're making progress. I hope you keep it up.

Good job on the rows. You are pretty good at them.

Quoi

Hey guys been really busy so no time for this journal but I have some now!

Monday Back and BI's
Best workout ever! Felt so good and I love volume its great!
BB Rows 100x10 120x6 120x6 120x6 120x8 125x6 125x6 Back Felt it!
DB rows 55x8 65x8 65x8 65x8 70x6 New way! I keep it under tension by not letting it touch the ground

Rev flys 30x10 45x10 45x10
pullups 8 6 6 6 6 later 6 6 Agin not all the way down but it worked my lats so well!

bb curls 50x10 65x6 65x6 55x6 55x6 55x6
Hammer Curls 27x6 27x6 27x6 So dead my bis were so I "helped" with the weight lol

Tuesday Chest and Tris
BB bench 80x10 110x8 120x6 120x6
incline bb 100x8 100x8 110x5 110x4 dead lol
skullcrushers 55x10 70x10 70x10 70x10 70x10
cg bench 90x10 90x10 90x10 90x10 wow I feel good!

On sunday I did 10 hiil sprints!
On both days I did conditioning of 20 burpees then jog or jumping for 20 do that twice and then rest a min and repeat two more time!
Its so good! I feel way better doing this!

Hope everyone is doing great!

MY JOURNAL!!!!!
http://www.ironmagazineforums.com/on...-s-path-4.html
"It never gets easier you only push harder" By mE

Quoi

Thursday LEGS ! ! ! ! ! !
ATG Squats 138x6 158x6 158x8 158x8 158x8 <<<Was suppose to increase weight but Forgot!!! oh well form was better

Lunges 45x10 45x10 45x10 Ned to work on form

Deadlift 150x6 180x6 180x6 180x8 180x10 Went up easy!

Seated calf raises 90x30 90x30 90x1 min TUT with 10 reps x2

Ran out of time for hammies.....

Friday Shoulders and ABS !

WAs a great shoulder day

OHP 70x8 80x6 80x6 80x6 80x6 70x10 WENT UP EASY WOOO I felt strong! Though my lower back is limiting

Shrugs 160x20 160x20 160x20 160x20 wow fatigued but good

Upright rows 90x8 90x8 90x8 Dont like these that much any suggestions for a new exercise

La raise 17x5 22x 10 22x15 Really hard but good. First time doing both shoulders at once instead of unilateral ! Felt better!
Ab
Weighted crunches plates behind headish 20x15 20x20 20x20 20x33 Too easy!

Will do more abs tomorrow
Tonight I also did conditioning
10 burpees 20 pushup likes 30 crunches 15 sec sprint repeat 3 times is one set did three sets with a Min rest FUN!!
Well that's it for now,,
WAIT Tomorrow I get to go to a gym for the first time and I cant wait, so probably do another workout then!!!
Have a great weekend!

MY JOURNAL!!!!!
http://www.ironmagazineforums.com/on...-s-path-4.html
"It never gets easier you only push harder" By mE

RasPlasch

Nice job on the deadlifts. The numbers shoot up fast don't they?

Rubes11

looks like your moving some weight around for your size keep up the good work

5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs
bench 255x2 4/20
squat 405x1 4/20

Quoi

^^^^ THNXS
Hi A good workout even though I woke up late and had to cut my rests shot 45 secs basically with heavy weights and higher reps...WOW taxing but fun!

BB Rows 120x8 125x8 125x8 125x8 125x8 130x6 130x6
DB Rows 50x8 << REALLY easy no kidding felt feather like 70x8 70x8 70x8 70x8

Rev Flys 30x10 50x6 << forearm hurt and running out of time so no push
Pullups 8 7 6 6
BB Curls 50x8 65x6 65x6 65x6 65x6 60x8
Hammer Curls 25x6 25x6 25x6 BIceps really tired!
CONDITIONING~
Got home and did this
Burpee hell 20 burpees 20 jumping jacks/jog 3 times is one set did 2 sets
Right after 10 burpees 20 pushups 30 crunches 15 sec sprint 3 times is one set did one set
Felt a lot easier today ! Thats good and I feel great

Good day, stayed late at school to study for my network design performance with my teammates on Wednesday, Speaking of I will be leaving after school tomorrow to go to A FBLA trip and stay the night so we can participate in the event and wont be back till Wednesday night real late! FUN TIMES AHEAD!

Hope everyone is doing well!
OH YEEAH Just found out that on march first I'm going to a Slipknot concert!!!

MY JOURNAL!!!!!
http://www.ironmagazineforums.com/on...-s-path-4.html
"It never gets easier you only push harder" By mE

Rubes11

that sounds like one hell of a work out. good luck on the trip and you lucky son of a bitch i couldnt go to the slipknot concert here in michigan because i had to wrestle that night. i demand pics of this concert to be posted on here.

5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs
bench 255x2 4/20
squat 405x1 4/20

RasPlasch

Agreed with the pics. Also....don't get hurt in the crowd. We all know how crazy Slipknot concerts are.

Quoi

First of all I will try to get pictures !
I got back late yesterday around 11 from my trip, GUESS what I WON FIRST PLACE in one of the tests I competed in WOOOO! Then second in my team contest and third for another one! Three trophies it was awesome! We stayed in a expensive hotel with free breakfast, which I ate proudly! Anyway it was awesome , pretty much we all came away with 20 trophies!
I might go to sate in April and If you win there you go to Nationals!

Since I woke up later like 5:20 when I workout at 530 I had to rush and starte late still, but still was a good workout!

WORKOUT LEGS


Squats ATG 135x6 1666x6 x 4 sets 135x8


Lunges<new form or should I say right form 45x5 45x5 eahc leg by the way 45x10




Deadlifts 150x6 190x6 190x6 190x6 190x10 170x10 I was literally done after this first time deadifts have killed me!

GHR ghetto style 10 10 10


Seated calf reaises 90x30 90x1min 90x30 90x1min 90x1min with 30 90x30 with 1 min



I will check your guys journals later, now time to eat! WOOOOO

MY JOURNAL!!!!!
http://www.ironmagazineforums.com/on...-s-path-4.html
"It never gets easier you only push harder" By mE

Quoi

Back / BIS

BB rows 125x8 130x6 130x6 130x6 130x6 130x6 130x6

DB rows 75x6 75x6 75x6 65x8 65x8

Rev flys 50x6 50x6 50x8

pillups 10 7 5 5 later 8 6 6

BB curls 50x8 65x8 65x6 55x8 55x6 +4

Hammer curl 20x8 20x8 25x6

HIIT SPRINTS 15 sec sprint 45 sec recovery

Thats all for the day! Hope everyone is well

MY JOURNAL!!!!!
http://www.ironmagazineforums.com/on...-s-path-4.html
"It never gets easier you only push harder" By mE

Rubes11

very nice workout keep on workin hard

5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs
bench 255x2 4/20
squat 405x1 4/20

RasPlasch

Awesome job man. I'm glad to see you are still going strong! Keep up the work.

Good job winning the trophies too.

Quoi

WOOOOO 200lb deadlift finally!!!!


LEGS
ATG squats 138x6 178x6 178x6 178x8 178x8 178x10

Lunges 45x5 45x10 45x10

DEADLIFT 130x6 200x3 WOOO<<< would have done more but the weight

fell off.....damn so I fitted 198 on there

198x6 198x6 198x6 198x6

GHR my way! weighted 10lbs x10 x10 x10

seated calf raises 95lbs x 30x1minx30 did that twice



TODAY SHOULDERS

OHP 60x8 80x8 80x8 80x8 60x12 need better form and stronger lower back!

Shrugs 160x20 160x20 160x20 160x20

Lateral raises 22x15 22x15 25x10 25x10 BURNING SHOULDERS

Shouder press < on these my elbow feel as though it has no strenght and its hard to press with so not best form

30x6 30x6 25x12 25x12

Abs
Weighted crunch 30lbs x15 x20 x25 x30 x35 theses burned my abs!

Then did this tonight!

CONDITIONING
15 burpees x good paced jog in place for a count of 20
14 x same
....... All the way down to
1xsame

Burned my calfs and ankle and quads to the point where I diddt even think about the conditioning just the burn! Good thing is that on the conditioning side this was easier than expected!!

Have a great weekend and VALENTINES DAY

MY JOURNAL!!!!!
http://www.ironmagazineforums.com/on...-s-path-4.html
"It never gets easier you only push harder" By mE

Rubes11

nice workout keep on working hard and you have a great weekend and valenties day too

5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs
bench 255x2 4/20
squat 405x1 4/20