Lateral raises: 15x5 (each arm) (right after mil press)
Frontal raises: 15x7 (each arm) (right after 15x5)
BB Curls: 55x10
BB Curls: 65x4 (just got real tired)
DB Curls: 35x3 (each arm)
Then some crunches and situps.
Please give me good constructive critism of my routine... I am not a very disciplined "lifter" but I try, I am here in columbus for christmas break, I go to school in indiana, so my time here in columbus is a bit less structured and it has been hard to stay consistant but oh well, back at school I have a better disciplined week for workout, because here at home I have work and other stuff to worry about... just college life for me is more structured in a way.
Again, critize my routine, I need help I am sure, my week is done now, next week I will have my week routine up so when that is through you can really see my weekly routine.
Anyway, thanks for checking my journal out, and yes I know - I need to bulk and eat a ton!!!
I'd recommend 3 day.... I've always liked 3 day better for the most part.... I kinda wish there were a 3 day Westside routine, but that wouldn't really work too well. Whenever I've done 4 days except for Westside I end up feeling like one of the workouts was pointless... Usually if it's something like shoulders/arms. With Westside 4 times a week, I just get tired sometimes...
ok, well I have decided to give P/RR/S a try. Granted this is my 2nd workout with week, so next week will be my first full week of P/RR/S. Today I did power, but I guess I did it wrong (now I know... lol) , I varied my reps too much. Oh well next week will be my first real power week, I guess I messed up. But anyway the workout today was pretty good but I suppose I did too many sets... anyway here it is:
BB Bench: 135x4 (I got nervous without a spot, so I stopped early )
BB Bench: 135x6 (got a spot... finally)
BB Bench: 125x6
DB Incline: 35x9
DB Incline: 40x7 (barely got #7)
DB Incline: 35x7
DB Skull Crushers: 20x6
DB Skull Crushers: 25x3 (almost got 4)
DB Skull Crushers: 20x6
Standing mil press: 75x5
Standing mil press: 70x5
Standing mil press: 65x4
Lateral DB Raises: 15x12 (each arm)
Lateral DB Raises: 20x9 (each arm)
Lateral DB Raises: 15x11 (each arm)
I think I need to cut down on the sets probably, what say you? I wonder if I should move shoulders to a different day. Oh well I look forward to next week when I should have my Power week figured out better... cause I switched my reps too much this day.... oh well it was a decent workout regardless I suppose.
You don't necessarily need to move shoulders to another day, just cut down on some sets and don't do 4 different exercises for triceps, 2 is fine. You could also cut working sets down to 2 per exercise.... And we already discussed, power week is supposed to be 4-6 only.
yeah..... next week I should have the P/RR/S thing figured out. About sets, yeah I will try to reduce that... about shoulders... I might just move them to save time and besides on a three day split I will have: Chest/tri/shoulders - Legs - biceps/back --- well why not just switch shoulders to leg day or something. Then I will do abs in the week when I feel like it.
DB curls: 35x10
DB curls: 40x5 (left arm failed on 6th rep)
DB curls: 35x8
So this workout was my first real good try at P/RR/S, this is my Power week, so I tried to stay in a 4-6 rep range. I went light on some sets just because I was unsure what I could do, sometimes I was surprised, hopefully I wont have this issue in the future. Anyway, doing so much work in the 4-6 rep range is pretty hard but I liked this, I think I will like this P/RR/S routine.
Looks good hoe... At least I had planned for this week to be a light resting week so I'm not really missing much as far as training... I'm gonna be pissed if I weigh a lot less than 190 when I get better, especially if it doesn't come back quick. After this I might just give up bulking and start cutting... I'm sick of getting to 190, then going back to ~180 and having to go back up again...