Starting a log for getting in shape!

[docdoom77]

Back day. I have a headache of epic fucking proportions, but I'm gonna try to work through it.

Deadlifts 160 lbs x15, x13, x11 up 5 lbs, and up one rep!

Shrugs 160 lbs x19, x15 up 5 lbs, same reps!

Pull ups x12, x10, x6 up one!

Yates rows 70 lbs x16, x15, x14 Still experimenting with weight, need to go a little higher, but I LOVE these.

Great workout. Dunno why I started gaining strength back, but it's nice, even though my head hurt so bad that I almost threw up after each set.

 

[docdoom77]

So yesterday I was pretty sick and we were celebrating my daughter's birthday. Not much time. I'm doing yesterday's workout today instead. And I'll do triceps tomorrow before work, and biceps after dinner if I have time.

pushups x42 (+3 on knees)

BB Bench Press 115 lbs x14
@105, x12
@100 lbs x9
@90 lbs x11 Three more reps overall!

Incline bench 85 lbs x14
@80lbs x13 three more reps overall!

DB bench press 90 lbs (2x 45) x15, x11
@ 80lbs x11 up one rep overall

DB Flies 80 lbs (2x 40) x15, x13 Up two!

Great workout! if the pattern holds, it means shoulders will suffer. We'll see.

 

[docdoom77]

Time for shoulders. Gonna try some BB Military presses, standing. I'll probably regret it, but I need a change.

Standing BB Military Press 60 lbs x13, x10
@ 50 lbs x12, x10 Wow. Those really get the blood pumping. I'm sure the weight will come up quickly as I acclimate.

DB lateral raises 50 lbs (2x 25 lbs) x14
@ 40 lbs x15, x14 same

Lying Reverse Flies 50 lbs (2x 25) x15, x14, x13 considering the extra weight, those went very well.

Pretty good. I think the standing BB presses will be very good, if I can avoid injury.

 

[docdoom77]

Triceps this morning. If I have time after dinner, I'll hit biceps too.

Close Grip BB Bench 120 lbs x13
110lbs x11
100lbs x9
95 lbs x10 lost one rep over all. Kind of a disappointment after yesterday.

Skull Crushers 40 lbs x14
@ 35 lbs x14
@30 lbs x14, x14 up two!

tricep kickbacks 25 lbs x15, x13 More weight and more reps. I know it's just my body acclimating to a new exercise, but it still feels nice. ;D

So I haven't lost any fat in the last 3 weeks, so I took a harder look at my diet and made some changes starting yesterday. I had overestimated my activity level, but not accounting for my new job (which is more sedentary than my last one) and my carbs were definitely coming in too late in the day. I've adjusted both these things and I feel good about shedding some fat again.

 

[docdoom77]

I'm very pressed for time tonight. This may be an abbreviated workout. We'll see how it goes

Chin ups x13, x10 same

ez curls 45 lbs x13
@40lbs x11
@35 lbs x10 same

Seated alternating DB curls 40 lbs (2x 20) x12, x11

Outta time. Better than nothing though!

 

[docdoom77]

Leg day

Squats 145 lbs, x13
@135 lbs x11
130 lbs x10 Same, but with my tightened diet, that is good.

Stiff Legged Dead Lifts 170 lbs x15, x15, x13 same. barely.

Seated Calf raises 190 lbs x34, x21, x19 same

Not bad considering how strict my cutting diet is. I feel beat! Muscles are jelly and I'm exhausted!

 

[docdoom77]

Back day. I have a headache of epic fucking proportions, but I'm gonna try to work through it.

Deadlifts 170 lbs x13, x10, x9 brought the weight up 10 lbs in order to get the reps back where I want them.

Shrugs 170 lbs x17, x14 pretty good for the weight increase.

Pull ups x12, x10, x7 up one! Got a great burn in my lats.

Yates rows 80 lbs x15, x13, x12 Weight's finally about right.

A good workout! Gotta say, I have been super sore this week. I'm still a little tender from chest and shoulders on Sunday!

 

[docdoom77]

pushups x42 (+3 on knees)

BB Bench Press 115 lbs x14
@105, x8... super suck. No focus, no strength. I have a fit throwing child in the house and its killing my concentration.
@100 lbs x8
@90 lbs x10 Fucking terrible.

Incline bench 85 lbs x11
@80lbs x13

DB bench press 90 lbs (2x 45) x14
@ 80lbs x11, x10 And the suck mounts.

DB Flies 80 lbs (2x 40) x14, x10 Terrible.

Worst. Workout. Ever. I'll be back for shoulders in a bit.

 

[docdoom77]

Shoulders

Standing BB Military Press 60 lbs x15, x11
@ 55 lbs x11
@50 x11 Those actually went pretty well. A nice change after that tragedy that was Chest.

DB lateral raises 50 lbs (2x 25 lbs) x14
@ 40 lbs x15, x14 same; great burn, good form

Lying Reverse Flies 50 lbs (2x 25) x16, x14, x15 Very nice

Shoulders went much better than chest.

 

[docdoom77]

Triceps first today

Close Grip BB Bench 120 lbs x12
110lbs x12
100lbs x10
95 lbs x10 up one overall!

Skull Crushers 40 lbs x15
@ 35 lbs x14
@30 lbs x15, x14 up two!

tricep kickbacks 30 lbs x15, x13 more weight same reps!

A very good one! I'll be back for biceps in a few.

 

[docdoom77]

Time for some biceps!

Chin ups x14, x10 Up one!

ez curls 45 lbs x14
@40lbs x11
@35 lbs x10 one more overall

Seated alternating DB curls 40 lbs (2x 20) x13, x11, x10 up one

Seated alternating hammer curls 40 lbs (2x 20) x12, x11 I had to lean back to get that last rep, but the rest of the set was good form. ;D

Some farmer's walks, then a bath!

 

[bigcruz]

Good work man, how does having your own bicep and triceps day work for you? Been thinking of doing something similar since I cant get these arms to grow.

 

[docdoom77]

Good work man, how does having your own bicep and triceps day work for you? Been thinking of doing something similar since I cant get these arms to grow.

I really like it. I find I can throw more weight for my triceps which is nice. As far as biceps, they are a trouble spot for me. I have a hard time working them to soreness, but with this split, I can make it happen more frequently than when paired with back. In fact, they are freaking balls sore right now!

 

[docdoom77]

Leg day again.

Squats 145 lbs, x13
@135 lbs x11
130 lbs x10

Stiff Legged Dead Lifts 170 lbs x15, x15, x13 same.

Seated Calf raises 190 lbs x35, x21, x19 one more

Not bad.

 

[docdoom77]

Back Day!

Deadlifts 170 lbs x13, x11, x9 up one

Behind the back Shrugs 170 lbs x13, x13

Pull ups x12, x10, x7 Same, but excellent form.

Yates rows 80 lbs x15, x13, x13 up 5 lbs and one rep!

A pretty darn good workout.

 

[docdoom77]

Didn't sleep well last night and woke up with a killer headache. I'm doing this workout in the afternoon. I feel a little better, but still tired.

pushups x42 (+3 on knees)

BB Bench Press 115 lbs x12
@105, x9
@100 lbs x8
@90 lbs x9 Wow. Even worse than last week. Chest is just sucking.

Incline bench 85 lbs x10
@80lbs x12 Also worse.

DB bench press 90 lbs (2x 45) x14
@ 80lbs x13, x11 those actually went pretty well.

DB pullovers 20 lbs x15,
@25 lbs x12 first time with those. It's definitely gonna take a while to get the form down and find the right weight.

Kinda terrible, with a small bright spot. I'll be back for shoulders in a minute.

 

[docdoom77]

Shoulders

Standing BB Military Press 60 lbs x15, x12
@ 55 lbs x10
@50 x11 Same overall reps

DB lateral raises 50 lbs (2x 25 lbs) x14
@ 40 lbs x15, x14 same

Lying Reverse Flies 60 lbs (2x 30) x14, x13, x12 seems about right for the added weight.

Not bad.

 

[docdoom77]

I'm gonna change it up a little. My old routine was great when it was paired with chest, but I like close grip bench less, now that triceps starts the day.

Also, I've been cheating myself on skull crushers, because of the design of my bench (which doesn't allow behind the head extension), so i manned up and yanked the bench from the dining set in, to give me what I need. I'm sure it will lower the weight, but it will be worth it for the proper angle and extension.

Skull Crushers 30 lbs x15, x12, x11, x9 Wow! That is a whole different exercise. Much better. Live and learn.

Single arm overhead db extensions (standing) 15 lbs x13, x13, x10 These won't work for me. I get intense pain in my left shoulder (stupid shoulders... stupid army). I'll find something else for next week.


tricep kickbacks 30 lbs x15, x13 same.

I'll be back in a bit for biceps

 

[docdoom77]

Time for some biceps!

Chin ups x14, x9 down one, but better range of motions

ez curls 50 lbs x13 5 more lbs, one less rep. A good trade.
@45lbs x10 five more lbs, one less rep again
@40 lbs x10 five more lbs, same reps!

Standing alternating DB curls 40 lbs (2x 20) x12, x9, x8 Switched to standing, since I don't have a seated bench with a back. I'm parked against a wall to reduce cheating. It showed in the reduced numbers, I was still swinging the weight too much.

Standing alternating hammer curls 40 lbs (2x 20) x10, x9

Not bad. Corrected some more form issues and I feel like my biceps are blasted.
Some farmer's walks, then a bath!

 

[docdoom77]

I've finally decided to bite the bullet and separate legs into two days. I'll be doing quads today. Then Hamstrings and calves tomorrow

Squats 145 lbs, x13
@135 lbs x12
@130 lbs x10
@120 lbs x7

Sissy Squats x12, x10 Those will take some getting used to.

Leg extensions @ 50 lbs x20
@ 75 lbs x15

I think I'm gonna be very sore tomorrow. Actually, I've been getting very sore after every work lately, which I interpret as a good thing.

 

[docdoom77]

Hams and Calves yo!

Stiff Legged Dead Lifts 170 lbs x15, x15, x14, x11 nice

Leg curls 50 lbs x11, x7

Seated Calf raises 190 lbs x40, x25, x21 lots more

Standing Single leg calf raise 50lbs x18 each, x13 each

I like it.

 

[docdoom77]

So, with the extra focus on them, my hammies and my calves are incredibly sore today! I don't usually get too sore with either, which tells me they weren't getting worked well enough. I'm glad I made the change.

 

[docdoom77]

Back Day!

Deadlifts 170 lbs x13, x12, x10 up two!

Behind the back Shrugs 170 lbs x14, x13 up one

Pull ups x10, x8, x6 altered form for better lat activation, brought the numbers down a little, but it works better.

Yates rows 85 lbs x15
@ 80 x14, x13 up 5 lbs on the first set and one rep overall!

Another good one!

 

[docdoom77]

No spotter, so it's a dumbbell day again.

pushups x42 (+3 on knees)

DB Bench Press 100 lbs x16, x13
@90, x13, x12

Incline DB bench 80 lbs x15, x13, x10


DB pullovers 25 lbs x15, x13, x13

that felt good

 

[docdoom77]

Shoulders

Standing BB Military Press 65 lbs x16, x13
@ 60 lbs x11, x10 More weight, more reps!

DB lateral raises 50 lbs (2x 25 lbs) x15
@ 40 lbs x15, x15 up two reps overall

Lying Reverse Flies 60 lbs (2x 30) x15, x14, x13 three more, awesome!

A couple of great workouts!

 

[docdoom77]

Triceps today. I'm going to try lying dumbbell extensions for less strain on my shoulders. Also, I just started my EpiAndro cycle yesterday. Obviously, it hasn't worked it's way into my system yet, but I'll keep you apprised.

Skull Crushers 35 lbs x13,
@ 30 x12, x12, x10 Nice. Same overall reps, but more weight on the first set.

Lying DB extensions (vertical grip) 30 lbs (2x 15 lbs) x14, x11, x8 Eh. I don't like these. I'll do some more research and see what I come up with. My damn shoulder is limiting my options, I may have to go back to close grip bench. We'll see

Bench Dips (25 lbs weight in lap) x21, x19 Tried to get a good stretch and take it slow, but it still hurts my shoulders.. but not badly. I'm gonna stick with these for awhile.

Pretty good. I'm gonna do a single set of low-resistance cable push downs to finish off. I'll be back for biceps in a bit.

 

[docdoom77]

Time for some biceps!

Chin ups x12, x8 Went very slow, cuz I couldn't stop swinging. So less reps, but good TuT

ez curls 50 lbs x14 5 up one
@45lbs x10 same
@40 lbs x10

Standing DB curls 40 lbs (2x 20) x13, x10, x9 Stopped alternating. I don't think it's a good idea to take the load off the muscle like that.

Standing hammer curls 40 lbs (2x 20) x10, x9 No alternating here either.

Pretty good. I'm gonna do some farmer's walks then be done for today.

 

[docdoom77]

Quad day. I have a massive headache. I have no reason to believe it's related to the epiandro; I'm just prone to migraines and tension headaches. We'll keep an eye on it though.

Squats 145 lbs, x14
@135 lbs x12
@130 lbs x10
@120 lbs x9 Three more overall reps!

Sissy Squats x13, x11 Two more.

Leg extensions @ 75 lbs x16, x14

Still too early for the EpiAndro to be working, but I had great energy today, despite a splitting headache.

 

[docdoom77]

Hams and Calves

Stiff Legged Dead Lifts 175 lbs x15, x15, x14, x11 5 more lbs, same reps

Leg curls 50 lbs x13, x10 much better

Seated Calf raises 200 lbs x41, x24, x20 up 10 lbs only down one rep

Standing Single leg calf raise 50lbs x18 each, x14 up one

Very nice. I had great energy today and sweat like a pig.

 

[docdoom77]

Back Day!

Deadlifts 180 lbs x13, x12, x10 up 10 pounds same reps!

Shrugs 180 lbs x17, x15 Going to alternate front and behind on these each week.

Pull ups x11, x8, x6 up one

Yates rows 90 lbs x15
@ 85 x14, x13 up 5 lbs same reps!

Finished with a set of bodyweight rows with the lowered angled pullup bar.

A great workout!