P-Side Training Prodigy

[PreMier]

well, time to start a journal again after a 2yr sabatical away from any kind of gym equipment haha..

there is a lot of work to be done, currently im 5'9" 189lbs. im also leaner than i have been in a looooong time. which is good since i was so skinny/fat. anyway i have been back lifting for about 2 months, attached below are the last 3 weeks(not including last week, i took it off)(scratch that, i cant attach a .doc)

im doing a push/pull split right now, 3 days a week.. this is the first week doing it so the weights for the exercises and appropriate rep ranges will fluctuate until i find where i need to be. i will be switching out exercises every 2 weeks, and im being helped by P-funk on all of this(thanks bro!).

here is the split i will be doing, and might change/add some extra for biceps/calves depending how i feel:

1) Overhead press- 4 sets x 2 reps (db mili)
2) CG bench press- 3 sets x 6-8 reps
3) Flyes- 3 x 12-15 reps (if not do a triceps exercise)
4) CG pulldown- 3 x 12

1) front squat- 4 sets x 1-2 reps; 2 sets x 5 reps
2) RDL- 3x6-8
3) abs
4) calf raises

1) Db rows- 3x5
2) chin ups- 3 x 6-10
3) seated cable row- 3x8-10
4) DB biceps curl- 3x6-12


so here is todays workout.

warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50).

side planks 65sec per side 2 sets
cable crunches 180x30 / 190x18

DB military press
45x6
70x2
80x2
80x2
80x2

CG bench
135x8
185x8
185x8

Flyes DB
20x14
30x8
20x14

CG pulldowns
150x12
150x12
150x9

HIIT cardio on bike, 13mins total 30sec(80%) / 45sec(50%)

 

[Scarface30]

hey man thought I'd subscribe, first workout looks good!

with P-funk helping you out you can't go wrong!

any reason why you were away from it for a while?

 

[Triple Threat]

Hey, what's the deal with the tiny font? How do you expect me to read it?

No more slacking now. You've got an audience.

 

[PreMier]

scarface-
i was in a relationship, and she had no interest in fitness.. so i swayed away from it for a bit. plus i had a few injuries that were pretty debilitating.

capt'n i made the font smaller to diferentiate between the actual wo/split yea, i have been doing really well, but thought its time to make another log.

my strenght has gone up a ton from when i started.. but its starting to slow a bit i think

 

[katt]

damn relationships!! Next time date a fitness girl...

 

[P-funk]

roll with the general template I gave you for a few weeks (about 6-8) and make some gains and raise your work capacity. Then we will do somethign that is more involved and specific towards making you an animal.

 

[PreMier]

but your already married katt

thanks P. when you say raise the work capacity, do you mean more sets/reps? or heavier weight in general(or both)? i wil lswap exercises every 2 weeks or so, but should i also increase in volume?

 

[vortrit]

damn relationships!! Next time date a fitness girl...

Really. I saw that and thought... There's a good reason to dump someone.

 

[P-funk]

but your already married katt

thanks P. when you say raise the work capacity, do you mean more sets/reps? or heavier weight in general(or both)? i wil lswap exercises every 2 weeks or so, but should i also increase in volume?

you ability to do more work....to handle a greater volume of exercise. Increase work...increasing sets and reps over time is good, as is doing some cardio and activity.

 

[PreMier]

i dont remember the last time i was this sore

on a side note, i have been pretty bored and reading old threads.. damn i used to be warm and fuzzy inside http://www.ironmagazineforums.com/open-chat/31690-am-i-only-one-feeling-all.html#post651860

pretty fuckin far from that now ha..

 

[Scarface30]

scarface-
i was in a relationship, and she had no interest in fitness.. so i swayed away from it for a bit. plus i had a few injuries that were pretty debilitating.

damn. first question you ask the next girl "so what is your opinion of a gym?" ...just kidding man!

good that you're back at it though!

 

[JerseyDevil]

Funny your journal is going north, mine is going south. Whatever. Absolutely great seeing you posting your wo's in here again Jake!

 

[PreMier]

no shit huh scarface haha

yo JD waas happenin mang? haha what do you mean yours are going south? you arent even posting them!

Todays workout

warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50).

front squat-
135x5(warmup)
185x2
185x2
185x2
185x2
155x5
155x5
i will definately increase weight here next time.

RDL-
275x7
275x7
275x6
fucking grip

Calf raises seated
3 sets x AMAP

no abs or cardio

 

[the other half]

looks like the weights are going pretty good. just remember your only sore for the next couple of days after a good workout. so if you workout 4 times a week,,,,,,,,,, you will always be sore. ooopppps that wasnt nice. but it is a great feeling, its your body telling you,"thanks for not sitting around an getting fat" . keep up the hard work, and if you turn out to be a great success story,then i want to be P-funks next test subject.

 

[Burner02]

was'sup, you sexy biotch!
Glad to see ya back!

 

[soxmuscle]

I've been so busy since arriving at school, but I just wanted to let you know:

You are the wind beneath my wings.

 

[Scarface30]

nice man, deads are looking solid!

 

[PreMier]

toh- yea i used to lift all the time, my avi is when i was about 220lbs.. just getting back into the swing of things. ive known P for a long time, he is a great trainer, and thats why i asked him to help me. that way i learn instead of going at it hap hazardly

your the sexy bastard mike! thanks man, hope you feel better today

good to see ya around sox. if you dont go with west side, what will you go with(if you decide to switch it out)

thanks scar. my limiting factor is definately grip at this point in time. i will start training it on push days and back days after my workouts

 

[Duncans Donuts]

good looking workouts, i have been too busy combing my hair to lift much lately.

 

[PreMier]

Youll never let that one go huh good to see ya post a workout though

 

[Duncans Donuts]

Youll never let that one go huh good to see ya post a workout though

In reality my brother has been gone and I simply can't push myself the same way with him gone. I did a push workout machine only and my numbers were good but it's not the same without military presses and dumbbell/barbell presses. He gets back this weekend though.

How much are you weighing now? Far too lazy to skim backward. You talk to Pfunk in person about your routines?

 

[PreMier]

yea, i talk to p. he says not to call him so its via email haha. we stayed in vegas one year for the olympia, he is a cool cat, and im glad i can pull from his knowledge pool.

weight today in am was 187lbs. im 5'9.

where did dave go to?

 

[Duncans Donuts]

He's the only one on this board I would actually let train me. Good choice.

What type of strength goals are you hoping to achieve?

 

[PreMier]

would like to have my deadlift around 500lbs again, and hopefully i can get my squat that high as well. if i can i might consider strongman training.

but for now i will stick with bodybuilding and any strength will be a bonus

 

[P-funk]

I just more or less bounce ideas his way. I don't like the idea of "online training" or "online trainers." I think it is a scam. I have worked out with PreMier before and I know him, so i have an idea about him as an individual. But, it is impossible for me to really "train" him since i am not there to see what is going on....so ijust throw ideas at him and see where it goes from there.

 

[PreMier]

Todays workout

warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50).

Crunches- 40 x2 sets
Stability ball plank- 40sec x2 sets

DB rows-
60x7
85x5
85x5
85x5

chinups-
bwx7
bwx5
bwx5

seated cable rows-
210x10
210x10
210x9

DB bicep curls-
35x11
35x11
35x10

BB curls-
90x5
90x5
90x5

HIIT cardio on bike, 13mins total 30sec(80%) / 45sec(50%)

 

[Burner02]

looks like there's still some good strength there!
luckily..you went down in weight...i went...up.
I am dreading pull ups now....

 

[JerseyDevil]

Todays workout

warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50).

Crunches- 40 x2 sets
Stability ball plank- 40sec x2 sets

DB rows-
60x7
85x5
85x5
85x5

chinups-
bwx7
bwx5
bwx5

seated cable rows-
210x10
210x10
210x9

DB bicep curls-
35x11
35x11
35x10

BB curls-
90x5
90x5
90x5

HIIT cardio on bike, 13mins total 30sec(80%) / 45sec(50%)

Nothing weak about that workout.

 

[Scarface30]

nice workout man, those are some serious cable rows there!

 

[PreMier]

hey mike. pullups have always been so hard for me, dont know why.. i am doing more and more every week though. think is i was skinny/fat. i will post some before pics after i put on a little more size.

thanks JD and SF. strength is coming back still, cant wait for tomorrow!