Skels Journal

[skel1977]

So pulled muscle in my back. On anti inflamatory and muscle relaxers. I guess this is my deload week or two. I needt os tay away from heavy lifting but may do some light cardio since im still eating like a horse

 

[skel1977]

Back in the gym. Almost fully healed.

Done with my 3 day split for a while. Back to strength training. I am starting the program fresh and dropping weight off the bar so i have room to improve. This will be an A and B workout, monday, wed, friday.

3x5 strength camp

--Workout A--
Squat
Barbell bench
dumebll bench
Deadlift
Dips

Workout B
Squat
Barbell overhead press
Dumbell overhead press
Row
Chins

 

[skel1977]

8/5

Squat
135x5
135x5
155x5
155x5
155x5


Bench
115x5
115x5
135x5
135x5
135x5

Dumbell bench
45x5
50x5
55x5


Deadlift

135x5
135x5
155x5
155x5

Dips
5x5
5x5
5x10

 

[skel1977]

8/6

Squat
135x5
135x5
160x5
160x5
160x5


Overhead press standing

65x5
75x5
95x5
95x5
95x5


Rows, hammer strength

160x5
160x5
160x5
160x5
160x5

Chin ups
5x0
10x0
10x0

 

[skel1977]

8/8

Bench
95x8
145x5
150x5
150x5
150x5

Dumbell bench
50x5
55x6
55x7

Deadlift
135x5
175x5
175x5


Dips
8x0
8x12.5
8x20
5x20

 

[skel1977]

Overhead press hammer strength

140x11
145x9
150x8
150x5

Bench press
155x5
155x5
165x3
170x3


Cable pushdown

9x7
9x7
7x8
11x7


Side lat raise
12x20
9x20
8x17.5

Machine fly

12x105
9x120
7x120

Close grip bench smith

135x8
135x9
145x6

Dumbell bench press

55x7
55x6
50x9

 

[skel1977]

legs abs

Squats

95x10
10x135
5x160
5x155

Leg extension

10x80
5x90
8x90
10x80



Leg curls

9x45
8x45
8x45


Calf raise sit

15x90
15x90
15x90

Decline situps

12x25
11x25
10x25

Smith lunge
10x95


Standing calf raise machine

15x80
14x100

 

[skel1977]

Back biceps
8/11

Deadlift
135x5
175x5
190x5
205x5

pullups weighted

15x4
15x4x15
6x4x15


Lat pulldown

8x10
8x9
5x10

Rows

10x140
10x140

Hammer curl

12x25
11x25
8x30


Cable curl

8x4
6x6
8x4


Overhead press
85x8
100x5
100x5

 

[skel1977]

8/16 Firday workout. Strength training Workout B


Squat
135x5
165x5
155x5
155x5

Overhead standing press

85x5
95x5
100x5
95x5


Overhead Press Hammer strength

140x5
150x5
160x5

Rows hammer strength
165x5
175x5
180x5

Neutral grip pull ups

10x20lbs
10x20lbs
8x20lbs

Cable curls
7x4
7x4
6x4

 

[skel1977]

Saturday upper body

Bench Press Bar

8x135
5x155
5x160
5x160
5x155


Machine flies

8x120
10x105
8x105

Side lat raise
12x17.5
10x17.5
10x17.5

Dips weighted

8x25
8x25
8x25

Cable pushdowns

12x6
12x7
12x7
6x8

Close grip bench press smith

12x115
12x125
12x135
8x145

 

[skel1977]

Strength training workout A
Monday 8/19

Squat

135x5
155x5
170x5
170x5
170x5
135x5

Bench Press

135x5
165x5
165x5
165x5
165x5

Dumbell press
55x10
55x9
55x8

Deadlift
135x5
205x5
205x5

Dips weighted

8x25
8x25
8x25

 

[skel1977]

Wednesday Strength training B

Terrible workout. Almost quit halfway through. Stuck with it but damn i felt weak and groggy and just not into it


Squats
Skipped

Overhead press standing barbell

85x5
95x5
95x5
95x4
85x5

Overhead press hammer strength
140x8
140x8
140x8


Rows hammer strength

180x5
180x5
180x5

Neutral grip chin ups weighted

10x20
8x20


Cable curls, preacher

9x4
7x4
6x5

 

[skel1977]

Light hypertrophy legs day 8/22



Leg press
12x290
10x315
10x315
10x315

Leg curls hammer strength
10x45
8x45
8x45

Calf raise seated

15x90
15x90
15x90

Decline situps weighted

12x25
12x25
12x25


Crunch machine hammer strength
10x50
10x50
8x60

Oblique dips
15x45

Smith calf raise

15x165
15x165

 

[skel1977]

So close to hitting 160lbs. Im 159.4 right now. I guess i know what the term hard gainer is now.

Aug 25 back/bi

Deadlift

135x7
185x8
185x8
185x8

Lat Pulldown
10x10
10x10
8x10

Rows HS
10x160
10x160
10x160

Hammer curl
12x25
10x25
10x25

Cable Curl

10x4
6x4
?


Standing overhead press
85x8
100x5
100x5

 

[skel1977]

Chest shoulder tri
8/26

Bench press
135x5
155x8
155x8
155x7
155x6

Dumbell press
55x12
55x10
55x10


Flies machine
8x120
10x105
10x105

Dips
8x25
8x20
8x20


Cable pushdown v attachment
15x8
12x9
10x8
10x8

Close grip press smith
10x145
8x145
8x135

Farmers walk
30x1

 

[skel1977]

Legs
lost my log, terrible workout I think due to the fact that my breakfast was cereal and my lunch was cereal

 

[skel1977]

Back bicep

8/31

Deadlift
135x8
185x10
185x9
205x5

Lat PUlldown

10x10
10x10
8x10


Rows HS

170x10
170x8
170x8

Shrug HS
15x110
15x110

Hammer curl

8x30
6x30
9x25

Cable curl
10x4
8x4
11x4

OHP standing
85x8
85x8
85x8

Standing bar curl, superset with forearm curl

12x40
8x50
9x50

Forearm

8x20
6x30
8x30

Walks 35lbs plate

 

[skel1977]

Chest shoulder tricep
9/1

Bench press bar

135x8
155x8
155x6
155x5
145x6

Machine flies

12x105
11x105
10x105

OHP

75x8
75x8
75x8
75x8


Side lat raise
12x17.5x
8x20
10x17.5

Dips weighted

8x25
10x25
8x25

Cable pushdown v attachment

9x9
12x9
10x9
10x9

Close grip smith bench

155x8
155x8
155x8

Incline press

140x10
140x8
140x8

 

[skel1977]

light Legs workout 9/3

Squats
155x8
155x7
155x7

Leg press
10x270
10x305
10x305

Seated calf raise
15x100
15x100
15x100

Decline situps
20x0
12x25
12x25

Crunch
10x60
8x60

 

[skel1977]

Spet 6
back biceps

Deadlift
135x5
185x8
185x8


Lat pulldowns

10x10
10x10
8x10

Rows
160x10
160x10
160x9

Shrug
15x110
15x110

Hammer curl
12x25
10x25
8x25

Cable curl
8x5
7x5
6x5

OHP
85x8
100x5
100x5

STanding bar curl
12x40
9x50
9x50


Walks
35lb

Fore arm curl
8x20
6x30
8x30

-------------------------
Chest shoulder tricep 9/7

Bench press
135x5
160x8
160x7
155x6
155x5
135x6

DB Bench

55x11
55x9
55x8

Cable crossovers
12x4
9x5
8x5
10x4

Overhead press
85x6
75x7
70x6
65x6

Side lateral raise
10x17.5
9x17.5
8x17.5

Dips weighted
7x25
7x20
6x20
8x0

Cable pushdown v attachment
12x9
10x10
10x9
8x9

Walks
35x75s
35x65s

Incline bench
95x10
105x8
105x8
--------------
Legs abs
9/8

Squat
135x4
160x8
160x9
165x6
155x8
135x8

Decline situps
20x0
10x25
10x25
15x0

Hanging knee riase
10
10

Smith calf
155x15
170x15
180x15

12:25 1 mile cardio treadmill

 

[skel1977]

Light back/bicep day.
Surpsingly my deadlift went up. Unexpected surprise

Deadlift
135x10
185x10
205x8
215x5

Neutral grip chins
10x20
10x20
8x20

Hammer and regular curls, alternating
10x30
7x30
9x25
7x25

Standing ez bar curl
8x50
10x40
12x30

One set cable curl and done

 

[skel1977]

chest shoulder triceps, light 9/12

Bench press
135x5
160x8
160x6
155x6
155x6
135x6

Cable crossover'
12x5
9x5
10x4


Overhead press
70x10
70x10
70x8
70x8

Side lat raise
10x17.5
10x17.5
8x17.5

Dips 0x12

Cable pushdown
12x9
10x10
12x9
10x10

 

[skel1977]

Havent updated in a bit.
Im back to bulking. Starting weight 158. Goal 165. A
lso completed 2 months hypertrophy routine and now its back to strength routine for a month or two with a day in between for arms. My legs have grown but my arms have not grown so im trying to catch them up.

Sept 19th
Workout A

Squat
135x5
175x5
175x5
175x5
175x5
155x5

Bench press
135x5
170x5
170x5
170x5
170x5
155x5

Deadlift
135x5
205x5
205x5
215x5

Dips weighted
7x30
8x30
8x30

------------
Sept 21st
Arms

Preacher curls ez bar
40x12
40x10
40x10

Forearm curls
15x30
10x30
12x30

Reverse curls
12x40
10x40

Cable curl
12x4
6x5

Farmers walks
40x65s
40x55s
40x33s

Hammer curls
30x8
30x9
30x9

Cable pushdowns
12x9
12x10
10x10
10x10
-----------------
September 23rd
Workout B

Squat
135x5
175x5
175x5
175x5
178x5

Overhead press
95x5
100x5
100x5
100x5
95x5

Rows hammer strength
180x5
180x5
180x5
180x5
180x5

Neutral grip pullups

12
9
8
6

Cable curls
5x6
5x5

 

[skel1977]

Quick update from where i was

Starting stats
Squat 155x5 Now 185x5
Bench 135x5 Now 170x5
Deadlift 155x5 Now 215x5
Dips 5 x12.5lbs Now 5x30lbs

 

[skel1977]

Workout A 9/25

Squat
135x5
185x5
185x5
185x5
185x5
155x5

Bench press-Stalled on this tonight. Had to deload back to 165. Sucks
135x5
175x3
165x5
165x5
165x5
155x5


Deadlift
135x5
185x5
205x5
225x5
205x5

Dips

10x30lbs
10x30lbs
12x30lbs

 

[skel1977]

Arms 9/26

Preachr ez bar

40x12
40x10
40x10

Forearm curls superset with preacher
10x40
10x40
10x40

Reverse curl
9x40
9x40
9x40

Cable preacher
8x5
8x5

Hammer curl
12x25
12x25
8x25
9x25

Pushdowns

10x10
10x11
10x11
8x10

------------------------------------------------

Strength
Workout A
9/29

Squat skipped

Bench press
135x5
170x5
170x5
170x5
170x5
155x5

Deadlift
135x5
185x5
205x5
235x5
185x5


Dips
10x35
10x35
10x35

Close grip bench smith machine

165x8
175x7
185x5

 

[skel1977]

Skipped one

9/25
STrength workout B

Squat
135x5
185x5
190x5
190x5
200x5

Overhead press standing barbell
100x5
105x5
105x5
105x5
100x5

Hammer strength press
150x10
155x5
155x5

Hammer strength rows
190x5
190x5
190x5
190x5
190x5

Neutral grip chins

12
10
8
7

 

[skel1977]

10/1/13
Workout B

Squat
135x5
175x5
195x5
200x5
200x5

Overhead Press standing
95x5
110x5
110x5
105x5
105x5

Hammer strength press
5x160
5x170
5x170

Rows hammer strength

200x5
200x5
200x5
200x5
200x5

Neutral grip chins weighted
10x25lbs
7x35
6x35
6x35

 

[skel1977]

Took too much caffeine 420mg, thought i was going to pass out. Didnt finish workout

Squat no

Overhead press
95x5
110x5
110x5
105x5
105x5

Rows HS
210x5
210x5
210x5
210x5
210x5


Chins neutral grip

5x40lbs
6x35
5x35
5x35
7x25

------------
10/6
Worked with a buddy who is a trainer. Did not record rep ranges or weights. Showed me some new exercises and their equipment at their studio is amazing.

Split squats
Step ups
Romanian deads
Some type of squat machine
leg curls

 

[skel1977]

Light day
10/8

Squat No

Bench
135x5
155x8
155x6
155x7
155x5

Deadlift
135x8
185x8
185x8

Dips
12
12
12