Rangers97's "Everyone Else Has a Journal" Journal

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  1. #1
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    Rangers97's "Everyone Else Has a Journal" Journal

    OK...here is my attempt at a journal. I will post my workout routine and weights, I will not be recording what I eat because I really do not follow a strict calorie/protein counting diet. I try to eat very healthy and get as much protein as I can, without worrying and stressing over details.

    My stats:
    30 years old
    5'10"
    190 lbs

    Supplements:
    Myoplex shake (42g protein) 1 upon rising, 1 post workout
    Nectar Whey Isolate (23g/scoop) 2 scoops before bed
    Multivitamin, extra vitamin c and zinc before bed

    Current workout routine:
    Monday
    Squats 3x8
    Inc DB Press 3x8
    db shoulder press 3x8
    tri push downs 3x8
    calf raise (sled) 3x8

    Tuesday
    BB Rows (With v-bar) 3x8
    Neutral grip pull ups 3x8
    bb curls 2x8
    hammer curls 1x8
    hamstring curls 3x8
    weighted ab crunch 3x8

    Thursday
    Leg Press or hack squat 3x8
    bench press 3x8
    lateral raises 3x15
    dips 3x8
    calf raise (seated) 3x8

    Friday
    Deadlifts 3x8
    BB Row (underhand grip) 3x8
    Pullups 3x8
    db curls 2x8
    hammer curls 1x8
    weighted ab work 3x8

    I try not to take the sets to failure, although, most of the time I wind up doing it anyway just because it's hard to stop when you know you got another rep in ya!!


    Monday 12/6
    Squat 225x7,7
    Inc DB Press 100x7,7
    Military Press 135x6,6 (hurt shoulder so will switch to db presses from now on)
    Tri PD 90x8,8
    Calf Press (Sled) 270x8,8

    *Only did 2 sets per exercise today since I was not feeling too great

  2. #2
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    Tuesday 12/7

    BB Row 185x5,5 (used overhand grip, know I can do more with underhand grip next time)
    Pull ups Bodyweight x 6,6,6 used good form, overhand grip on these
    BB Curl (e-z bar) 110x5,5 (might need to lower weight to get more reps)
    hamstring curls (single leg, plate loaded) 90x6,6
    Ab machine 140x8,8

    Still not feeling too great, so I only did 2 or so sets per exercise, hopefully will be better by thursday

  3. #3
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    Thursday 12/9

    Leg press 410x8,7,7

    Bench Press 225x8,7,8

    lateral raise 25x10,10,8

    dips - bodyweight+70x8,8,6

    calf raise (seated) 135x8,8

    Pretty good workout I think....have to see what happens in the long run since I got about 265x7,4 last time I did bench, but that was to failure and that was over 2 weeks ago (I sliced off a knuckle on my index finger so I could not grip a bar for 2 weeks ) The 225 felt tough and I felt a twinge in my left shoulder...have to keep an eye on that

    however, the dips and the leg press were a personal best! go figure?
    Last edited by rangers97; 12-10-2004 at 08:06 AM.

  4. #4
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    I'll be watching We are about the same build. What are your goals?
    I'm also confused on your split. It seems you do many different parts on the same day. What is the structure??
    Good luck by the way...
    The beatings will continue until morale improves!!

    Personal Goal: I WILL be playing "C" tournament ball next year!!!

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  5. #5
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    Same here , its a weird split , you might want to consider another kind of split if you want optimum results IMO.
    When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .

  6. #6
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    well, it's basically a 4 day push-pull split. I looked at my old routine and felt I was reaching a plateau on certain exercises so I went for a change up. I am not sold on having to wait a week to work bodyparts again, so I had to think of a way to get bodyparts done twice a week, without overtraining, and keeping my work days to 4. So this is what I came up with. I basically looked at how many sets per bodypart I was doing on my old routine and split it up into 2 days. So where I used to do 3 sets of bench, 3 sets inc db press, 3 sets dips, and 3 sets tri pushdowns on the same day and then waited a week to do it again, now I split it up into 2 days. Same with everything else, the exception being back, which I am doing a little bit more now, but I consider it a lagging part that needs it anyway...besides it is so complex I don't feel the extra sets will hurt me.

    The jury is still out on this...I need to give it a few weeks, and then I can give you guys a better understanding on whether I am a genious or a complete idiot!

    But thanks for the encouragement, I think I am going to need it!

  7. #7
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    Quote Originally Posted by rangers97
    well, it's basically a 4 day push-pull split. I looked at my old routine and felt I was reaching a plateau on certain exercises so I went for a change up. I am not sold on having to wait a week to work bodyparts again, so I had to think of a way to get bodyparts done twice a week, without overtraining, and keeping my work days to 4. So this is what I came up with. I basically looked at how many sets per bodypart I was doing on my old routine and split it up into 2 days. So where I used to do 3 sets of bench, 3 sets inc db press, 3 sets dips, and 3 sets tri pushdowns on the same day and then waited a week to do it again, now I split it up into 2 days. Same with everything else, the exception being back, which I am doing a little bit more now, but I consider it a lagging part that needs it anyway...besides it is so complex I don't feel the extra sets will hurt me.

    The jury is still out on this...I need to give it a few weeks, and then I can give you guys a better understanding on whether I am a genious or a complete idiot!

    But thanks for the encouragement, I think I am going to need it!
    That is a totally viable split you have chosen. I feel that you have picked pretty good exercises for the most part. Your volume looks pretty good, you don't neglect bodyparts, and the base of your routine is compound exercises. I think you will definitely see some nice gains.
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  8. #8
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    well thank you very much cowpimp, that's what I want to hear!


    While the basis for the split is pretty straightforward (splitting my old routine in half, etc), it was actually pretty hard to come up with a good split that wouldn't neglect bodyparts and still hit all the major groups with enough volume to work.

  9. #9
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    here's Friday's workout:

    Friday 12/10

    bb rows (underhand grip) 205x7,6,6

    neutral grip pullups 8,8,6

    db curls 55x6,5

    hammer curls 40x8

    I cut the workout short here cause I was STARVING!! Needed to eat big time, lol., but overall ok I guess. Keep making changes to my plan, minor changes here and there, like I think I may drop back to 2 sets per exercise but go to failure and lift in the 4-6 rep range. Don't know yet, we'll see.

    Stay tuned........

  10. #10
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    Okay now I know what you are doing. I wish you would have posted this before so I knew that you know what you are doing.
    Thanks for setting me straight
    The beatings will continue until morale improves!!

    Personal Goal: I WILL be playing "C" tournament ball next year!!!

    Training Moderator @softballfans

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    Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?

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    Goals:
    Bench: 235 | Squat: 250 | Deadlift: 300

  11. #11
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    Well I'd like to think I know what I'm doing... Thanks for stopping by I'm Trying....I'm gonna have to check out your journal tomorrow when I have time at work, I'll give you my $.02


    Here is Monday 12/13 's workout:

    Squats 235x8,7

    Inc DB press 100x8,8

    Military Press 140x7,7

    Tri pushdowns 90x10 100x8

    calf press (on leg press sled) 280x9,8

    Had a good workout, went up in weight on every exercise, so I was pleased!
    Only bad thing is my current gym only goes up to 100 lb dumbbells and I would like to use more for the chest presses, but fortunately I am moving in a couple of weeks and I already scoped out the new gym in town and it is much better equipped than my current one so I am psyched...I really want to try to stay in the 6rep range, so I think I may need to go up to the 105s or even the 110s for the inc db presses.

    The other exercises I may need to add even more weight next week to get the reps down to 4-6, nothing wrong with 7 or 8 but I am going for strength now, so I wanna fail at really no more than 6. We'll see......but, so far so good. I will make more opinions on my routine in a couple more weeks....

  12. #12
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    tuesday 12/14

    here goes:

    deadlifts 225x6,6,6

    chinups bodyweight+25x6,5,5

    db curls 55x6,6

    db shrugs 100x9,8

    Short but sweet workout!

  13. #13
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    Thursday 12/16

    Leg Press 430x8,6

    Bench Press 245x6,6

    db shoulder press 75x7,6

    dips bodyweight+75x8,8 (Personal Best!!!!)

    Seated calf raise 145x8,8

    Man do I love DIPS! They are without a doubt my favorite exercise ever. I had no idea I would crank out 2 sets of 8 with the 75 pounds on the belt! Last week I had 70 on the belt and got two sets of 8, so I was pleasantly surprised with adding 5 pounds and still getting 2 sets of 8. PLeased with the bench press too, my benching has been erratic lately ever since I cut one of my fingers a few weeks ago and couldn't bend my finger, so I am finally able to do these again and hope to get back to where I was, but I was pleased with the 2 sets of 6 without a spotter and I had no problems whatsoever. DB presses were good too, felt easier than in the past with that weight, hopefully in maybe 2 more weeks I will go up to the 80s and that would be a personal record....we'll see

    I like my new routine so far, after Friday's workout it will be 2 weeks so far and I have been improving every workout, so either my new routine is really working or I was seriously overtraining and the reduction of volume is working for me. Keep you all posted

    thanks

  14. #14
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    Nice dips there Ranger. How much do you weigh?
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  15. #15
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    Quote Originally Posted by CowPimp
    Nice dips there Ranger. How much do you weigh?
    I am tipping the scales at around 190 or so.

    I honestly haven't been doing dips for that long, one day I just realized I was doing like 25 in a set so I needed to buy a dip belt, and I dunno, just threw some plates on there and the rest was history...I made huge jumps, like I didn't steadily add 5 pounds a week or anything, I think I just went from like one 25lb plate, to 2 25lb plates, then right to 2 35lb plates, and yesterday I added a little 5 lb plate in there just for fun

    Obviously, the jump to 2 45lb plates and higher is going to take some work, but at the rate I am going with these, I may be there before I know it....too bad my other exercises aren't progressing like this one, then we can talk

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