well... I didnt workout today, I am too sore in my hamstrings to wanna do legs bleh... another 2 workout week, lol I promise next week will be fully done, lol 
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Finally... I made my journal - time to bulk0rZ
- Thread starter AndrewSS
- Start date
1/31/06 Chest and Triceps - Shock week:
Chest
Superset: DB Decline: 45x10
DB Decline: 45x8
DB Incline: 35x8
DB Incline: 30x9
Dropset: DB Flatbench: 40x9, 35x5, 30x7 (couldnt believe how tired I was)
Superset: BB Skullcrushers: 45x8
BB Skullcrushers: 40x9
Bench Dips: 45x12
Bench Dips: 45x10
Dropset: Cable Pushdowns: 50x11, 40x10, 30x15
Then 3 sets of ab workouts, and 6min on the stairmaster and got 37 floors in that 6min time... I dunno why I got so light headed after that.... kinda sucked even though it wasnt that much.
Anyway, I really like shock week, it feels good... I just hope I did it right, thanks!
Chest
Superset: DB Decline: 45x10
DB Decline: 45x8
DB Incline: 35x8
DB Incline: 30x9
Dropset: DB Flatbench: 40x9, 35x5, 30x7 (couldnt believe how tired I was)
Superset: BB Skullcrushers: 45x8
BB Skullcrushers: 40x9
Bench Dips: 45x12
Bench Dips: 45x10
Dropset: Cable Pushdowns: 50x11, 40x10, 30x15
Then 3 sets of ab workouts, and 6min on the stairmaster and got 37 floors in that 6min time... I dunno why I got so light headed after that.... kinda sucked even though it wasnt that much.
Anyway, I really like shock week, it feels good... I just hope I did it right, thanks!
Looks like you did most of it right, but on things like the DB incline and decline, you generally don't want to superset... Perhaps there are exceptions...
oh really... why is that? I thought on that little routine you showed me via AIM included dbincline in a superset... or do you mean having db incline and db decline in the same superset?
Don't recall that... I think in my routine it's DB Decline Bench, then DB Decline Flyes.
I mean... you don't want to superset things like incline and decline bench with each other, because they're essentially the same exercise with a little variation.
I mean... you don't want to superset things like incline and decline bench with each other, because they're essentially the same exercise with a little variation.
2/2/06 Back and Biceps - Shock week:
Back
Superset:
Hyperextentions: 25x12
Hyperextentions: 35x10
Lever rows: 45x12
Lever rows: 60x10
Dropset:
Lat pulldowns: 110x11, 100x9, 90x9 - then did 4 pullups
Dropset:
BB Shrugs: 175x10, 165x11, 155x11, 135x12
Superset:
Preacher curls: 45x10
Preacher curls: 50x7
Standing BB curls: 45x7
Standing BB curls: 40x9
Drop set:
DB Hammer curls: 30x10, 25x10, 20x10
Back
Superset:
Hyperextentions: 25x12
Hyperextentions: 35x10
Lever rows: 45x12
Lever rows: 60x10
Dropset:
Lat pulldowns: 110x11, 100x9, 90x9 - then did 4 pullups
Dropset:
BB Shrugs: 175x10, 165x11, 155x11, 135x12
Superset:
Preacher curls: 45x10
Preacher curls: 50x7
Standing BB curls: 45x7
Standing BB curls: 40x9
Drop set:
DB Hammer curls: 30x10, 25x10, 20x10
Look pretty decent... You might think about doing a little less biceps and some more rows/lat work though... I dunno.
well... yeah I only got a 2 day workout week again... so yeah, I have adjusted my routine to getting my workout done on monday: back/biceps (might change biceps to triceps) wednesday: legs/shoulders thursday: chest/triceps (might switch to biceps)
anyway, I often leave for chicago on fridays, cutting out my workout on that day and the weekend, so I am adjusting my routine so it doesnt happen anymore!
anyway, I often leave for chicago on fridays, cutting out my workout on that day and the weekend, so I am adjusting my routine so it doesnt happen anymore!
2/6/06 Back and Biceps:
Back
Deadlifts: 175x5
Deadlifts: 195x4
Deadlifts: 205x5 (pb)
DB Rows: 45x7 (should have done 50lb)
DB Rows: 55x5
DB Rows: 60x5 (pb)
Lat pulldowns: 115x6
Pullups:6
Lat pulldowns: 135x4 (pb)
Lat pulldowns: 125x5
Pullups: 4
*at this point my hands were really tired and my grip was bad*
BB Shrugs: 165x7 (grip failing)
DB Shrugs: 65x6 (grip still failing)
BB Shrugs: 165x10 (different grip, L
verhand, R:underhand)
DB Hammer curls: 35x10
DB Regular curls: 35x8
DB "swing" curls (dunno what to call these): 30x5
weigh in: 147.0 pounds with same clothes on, last time I weighed in at my school scale it read around 146.3 or so, and around the same time of day. Well atleast im sloooowwwwly gaining, I still havnt really gotten hardcore about my diet, its an on going struggle here at college, however today wasnt too bad. I actually stayed awake to eat oatmeal in the morning between classes witha banana and yogurt. Then I had a decent lunch then have been eating most of the night, snacks and such (shake, tuna, etc etc etc)... its far from a true bulking diet but
Back
Deadlifts: 175x5
Deadlifts: 195x4
Deadlifts: 205x5 (pb)
DB Rows: 45x7 (should have done 50lb)
DB Rows: 55x5
DB Rows: 60x5 (pb)
Lat pulldowns: 115x6
Pullups:6
Lat pulldowns: 135x4 (pb)
Lat pulldowns: 125x5
Pullups: 4
*at this point my hands were really tired and my grip was bad*
BB Shrugs: 165x7 (grip failing)
DB Shrugs: 65x6 (grip still failing)
BB Shrugs: 165x10 (different grip, L
verhand, R:underhand)DB Hammer curls: 35x10
DB Regular curls: 35x8
DB "swing" curls (dunno what to call these): 30x5
weigh in: 147.0 pounds with same clothes on, last time I weighed in at my school scale it read around 146.3 or so, and around the same time of day. Well atleast im sloooowwwwly gaining, I still havnt really gotten hardcore about my diet, its an on going struggle here at college, however today wasnt too bad. I actually stayed awake to eat oatmeal in the morning between classes witha banana and yogurt. Then I had a decent lunch then have been eating most of the night, snacks and such (shake, tuna, etc etc etc)... its far from a true bulking diet but
2/8/06 Legs and shoulders: Power
BB squats: 135x6 (warmup)
165x5
185x3
175x3
155x6
^ I am a bit disapointed with my squats this week, however I havnt done legs for 2 weeks so I think that is part of it. Oh and it definetly kinda sucked doing them without using my towel for a pad on my back, I forgot it and my skinny back hates having that weight on my back without some sort of pad.
Leg curls: 60x6
70x5
75x4
Squat press: 280x6 (really a leg press to my knowledge but the machine is somewhat different, silly school)
310x6
340x5 (pb)
Calves: lever: 110x15
DB: 65x12
lever: 110x12
DB: 70x10
BB Standing military press: 75x6
85x5
95x2
-and did 1 set of db seated military press: 35x6
DB lateral raises: 20x9 (per arm)
25x4 (per arm)
BB squats: 135x6 (warmup)
165x5
185x3
175x3
155x6
^ I am a bit disapointed with my squats this week, however I havnt done legs for 2 weeks
so I think that is part of it. Oh and it definetly kinda sucked doing them without using my towel for a pad on my back, I forgot it and my skinny back hates having that weight on my back without some sort of pad.Leg curls: 60x6
70x5
75x4
Squat press: 280x6 (really a leg press to my knowledge but the machine is somewhat different, silly school)
310x6
340x5 (pb)
Calves: lever: 110x15
DB: 65x12
lever: 110x12
DB: 70x10
BB Standing military press: 75x6
85x5
95x2
-and did 1 set of db seated military press: 35x6
DB lateral raises: 20x9 (per arm)
25x4 (per arm)
You slacker !!!!!!! No legs for 2 weeksAndrewSS said:2/8/06 Legs and shoulders: Power
BB squats: 135x6 (warmup)
165x5
185x3
175x3
155x6
^ I am a bit disapointed with my squats this week, however I havnt done legs for 2 weeks
Leg curls: 60x6
70x5
75x4
Squat press: 280x6 (really a leg press to my knowledge but the machine is somewhat different, silly school)
310x6
340x5 (pb)
Calves: lever: 110x15
DB: 65x12
lever: 110x12
DB: 70x10
BB Standing military press: 75x6
85x5
95x2
-and did 1 set of db seated military press: 35x6
DB lateral raises: 20x9 (per arm)
25x4 (per arm)
... Methinks you should just drop the towel/pad and get used to it... I use to use a pad, then I tried it without and I've never thought about using one again, the weight feels so much more stable without one.
i didnt want to skip but when I left for chicago I couldnt get to it, then the week before hand bad luck prevented me, I had 2 times the weight room was closed un expectedly. Oh well, I have adjusted my routine to be done by friday so going anywhere for the weekend doesnt get in the way of working out 
my routine = monday, wednesday, friday... what was yours?
mine used to be: monday wednesday friday, now its monday, wednesday, thursday.
2/9/06 Chest and Triceps: Power week.
BB Flat bench: 135x5
145x2
125x6
135x4
^ kinda disapointed, although I have been doing well with DB flat benching... so its not all that bad. BB flat benching is probably one of my least favorite lifts and I have become fairly stagnant with it, I think maybe it might be hurting me to be using BB benching only once out of every 3 weeks since the other 2 weeks are DB flat bench. Any ideas?
BB Incline bench: 75x7 (way to easy)
95x6
115x4 (pb)
Dips: BW: 7
10x6
15x6
20x5 (pb)
DB Skullcrushers: 25x5
20x6
25x3
Bench dips: 45x7
45x7
45x7
Cable push downs: 60x5
50x8
60x4
- overall not a bad workout, I am a bit disapointed with my flat BB bench, but oh well. I was happy with my BB incline results and my dips.
*oh... I was swapping out the attachments on the machine I do cable pushdowns on, going over to another machine for the attachment I like to use for pushdowns, so anyway I go to clip it off and the braided metal cable was frayed alittle. I didnt notice so when I reached up I poked my hand with the metal, didnt really feel anything. I looked up at the cable, and there was some older dried blood on it.... pretty damn gross (hopefully no AIDS or hepatitus... LOL) So yeah, awesome, I tell the person at the desk and apparently it was reported but nobody did anything about it. Anyway, just a little thing that happend...
BB Flat bench: 135x5
145x2
125x6
135x4
^ kinda disapointed, although I have been doing well with DB flat benching... so its not all that bad. BB flat benching is probably one of my least favorite lifts and I have become fairly stagnant with it, I think maybe it might be hurting me to be using BB benching only once out of every 3 weeks since the other 2 weeks are DB flat bench. Any ideas?
BB Incline bench: 75x7 (way to easy)
95x6
115x4 (pb)
Dips: BW: 7
10x6
15x6
20x5 (pb)
DB Skullcrushers: 25x5
20x6
25x3
Bench dips: 45x7
45x7
45x7
Cable push downs: 60x5
50x8
60x4
- overall not a bad workout, I am a bit disapointed with my flat BB bench, but oh well. I was happy with my BB incline results and my dips.
*oh... I was swapping out the attachments on the machine I do cable pushdowns on, going over to another machine for the attachment I like to use for pushdowns, so anyway I go to clip it off and the braided metal cable was frayed alittle. I didnt notice so when I reached up I poked my hand with the metal, didnt really feel anything. I looked up at the cable, and there was some older dried blood on it.... pretty damn gross (hopefully no AIDS or hepatitus... LOL) So yeah, awesome, I tell the person at the desk and apparently it was reported but nobody did anything about it. Anyway, just a little thing that happend...
Same with me... My BB bench seems to have stagnated... I'm going to use DB's only for a while... When I did Westside it seems to help a lot when I used incline DB Bench for 4-6 reps, and I was suprised when I switch to a BB for incline.
Lol dried blood on the equipment??? WTF? Did someone decide to slit their wrists there or something?
Nice job trying weighted dips
I'm about to leave for back/tri day today
Lol dried blood on the equipment??? WTF? Did someone decide to slit their wrists there or something?
Nice job trying weighted dips
I'm about to leave for back/tri day today
heh, yeah this was my first week doing weighted dips... lol but anyway I liked them I plan to use that now. Yeah.. the blood was gross, especially since I cut myself right where someone else did on the cable. Have fun with back/tri day, I might do that too, switch my biceps to chest day and the triceps to back. Might make more sense.
How the hell did you manage to cut youself on the cable machine? Anyway, I'm getting ready to leave now... Back in a while...
Anyway, I'm getting ready to leave now... Back in a while...
Seanp156 said:How the hell did you manage to cut youself on the cable machine?
the cable was frayed by the clip and i didnt notice it when I switched the attachment, douchebag.
2/14/06 Chest and Biceps: Rep Range
DB Flat bench: 50x9
55x8 (pb)
50x7
DB Incline: 35x11
30x12
25x13
Dips: BWx9
BWx7
BWx7
BB curl: 45x10
55x8
50x8
DB Hammer curls: 25x14
30x12
30x12
DB Flat bench: 50x9
55x8 (pb)
50x7
DB Incline: 35x11
30x12
25x13
Dips: BWx9
BWx7
BWx7
BB curl: 45x10
55x8
50x8
DB Hammer curls: 25x14
30x12
30x12
Purty good workout andrew.
^ only losers say "purty"
AndrewSS said:
mmmmkay....
Seanp156 said:
im just insecure
AndrewSS said:
im just insecure
Not to mention Emo... You should join BigDyl's "Emo Ninja Club"
2/16/06 Legs and ABS: Rep Range
(I didnt do shoulders today cause my left shoulder has been aggravated lately )
Squats: 155x9
165x7
1559
Leg extensions: 135x12
140x12
135x12
Leg curls: 60x11
55x10
50x7
Calves: machine raises: 115x15
DB raises: 65x14
Machine raises: 115x15
DB raises: 75x15
Decline situp: 25x12
Leg lifts: 12
Crunches: 35
^ did all those 3 with basically no rest in between
Decline situp: 25x12
Leg lifts: 12
Crunches: 30
^ no rest there either
Not a bad workout, I would have liked to do shoulders but my left shoulder is annoying me 
*edit: I weighed myself and I am now 149.8lbs - I gained 2.7lbs since my last weigh in on 2/6/06. This is with the same clothes (socks, boxers, shorts, tshirt) and I about the same time of day... so yay seems like im gaining some, still damn skinny
(I didnt do shoulders today cause my left shoulder has been aggravated lately
) Squats: 155x9
165x7
1559
Leg extensions: 135x12
140x12
135x12
Leg curls: 60x11
55x10
50x7
Calves: machine raises: 115x15
DB raises: 65x14
Machine raises: 115x15
DB raises: 75x15
Decline situp: 25x12
Leg lifts: 12
Crunches: 35
^ did all those 3 with basically no rest in between
Decline situp: 25x12
Leg lifts: 12
Crunches: 30
^ no rest there either
Not a bad workout, I would have liked to do shoulders but my left shoulder is annoying me
*edit: I weighed myself and I am now 149.8lbs - I gained 2.7lbs since my last weigh in on 2/6/06. This is with the same clothes (socks, boxers, shorts, tshirt) and I about the same time of day... so yay seems like im gaining some, still damn skinny
Last edited:
Methinks you should add romanian deadlifts, or stiff leg deadlifts on your leg day for your hams... BTW you're a hoe... You call yourself a 94/\/\3|2... pffftt...
*late journal entry, I didnt get to posting till now 
2/17/06 Back and Triceps: Rep Range
Lever Rows: 65x6
75x5 (pb)
75x4
BB Rows: 45x12
105x10
100x10
Lat pulldowns: 110x12
115x10
110x9
^between 2 of the sets I did a quick set of pull ups, 5 for each 2 pull up sets.
BB Shrugs: 165x16
BB Shrugs: 175x15
DB Shrugs: 75x14 (slipping)
DB Shrugs: 80x14
Hyper extensions: 25x13
25x12
25x11
DB Skullcrushers: 20x10
20x9
20x8
Bench dips: 45x11
45x10
^ would have done a little more triceps but I was running late to class so I had to leave right then. Also these bench dips began to aggravate my left shoulder more. But now it doesnt annoy me
2/17/06 Back and Triceps: Rep Range
Lever Rows: 65x6
75x5 (pb)
75x4
BB Rows: 45x12
105x10
100x10
Lat pulldowns: 110x12
115x10
110x9
^between 2 of the sets I did a quick set of pull ups, 5 for each 2 pull up sets.
BB Shrugs: 165x16
BB Shrugs: 175x15
DB Shrugs: 75x14 (slipping)
DB Shrugs: 80x14
Hyper extensions: 25x13
25x12
25x11
DB Skullcrushers: 20x10
20x9
20x8
Bench dips: 45x11
45x10
^ would have done a little more triceps but I was running late to class so I had to leave right then. Also these bench dips began to aggravate my left shoulder more. But now it doesnt annoy me
Gee wiz, let's continue our personal conversation andrew !!! ....... Were the shrugs with a mixed grip or both overhand?
^ both overhand, lol our personal conversation hahah
