Gnarsurf's "Simple Power Based Routine" log

[user1258]

i've been on this routine for two weeks (just did workout 3 for the 2nd time). I can't remember what I did before so I'll just start here. i'm about 5'8'' and weigh just over 155. Also just started taking creatine so I'm expecting it to shoot up soon. Ok, so yesterday's workout went like this.

Deadlift-185x5(was kinda hard), then 190x5(was really easy could've done alot more)

Tried front squat-95x10(warming up)then tried 115 which was easy, but way too uncomfortable(don't like things touching my neck)
So I did leg press-2 sets of 410x10(pretty easy, but i need to learn to front squat cause leg pressing hurts my knees)

Neutral grip chins-4x6

barbell curl-3x8x45

The gym was REALLY crowded so i just left without doing the calf raises and did one legged ones on some books when I got home

This was my worst workout by far, I felt like throwing up when i was done(don' know why because it wasn't hard at all), the leg presses kinda hurt knee, and my left elbow hurts really bad (from the chin ups I think).

Also i have a question about the routine. If i did workout 3 on monday would I do wokrout 4 on thursday?

[user1258]

bump for question

[cheesecake0]

wednesday.

[1111111111111111111111111111]

If i did workout 3 on monday would I do wokrout 4 on thursday?

It depends what days of the week you workout. Say you did workout 1 on Wednesday the 24th and workout 2 on Friday the 26th, that would mean workout 4 would be today.

[Davidthefat]

Shoot you are also 14, GOOD LUCK BRAH

[user1258]

It depends what days of the week you workout. Say you did workout 1 on Wednesday the 24th and workout 2 on Friday the 26th, that would mean workout 4 would be today.

I did workout 3 on Monday, but it says workout 4 is after two days off so I thought that would be on Thursday. It's pretty confusing the way every thing switches around.

[1111111111111111111111111111]

I did workout 3 on Monday, but it says workout 4 is after two days off so I thought that would be on Thursday. It's pretty confusing the way every thing switches around.

It should go something like this.

Week 1
Monday - workout 1
Wednesday - workout 2
Friday - workout 3

Week 2
Monday - workout 4
Wednesday - workout 1
Friday - workout 2

Week 3
Monday - workout 3
Wednesday - workout 4
Friday - workout 1

Week 4
Monday - workout 2
Wednesday - workout 3
Friday - workout 4

...etc

If you already took Saturday and Sunday off, then you do workout 4 today. If your week is Thursday --> Saturday --> Monday, then you would take Tuesday and Wednesday off.

[user1258]

thanks bro reps

edit:damn on spread

[user1258]

Incline dumbell press 3x5x55
dumbell bench press 3x8x55 1x9x50
dumbell shoulder press 3x8x35
tricep pushdowns 3x10x120
decline crunches 3x10 with 10lb plate

fairly easy workout, much better than my last one

[user1258]

http://i707.photobucket.com/albums/ww79/gnarsurf/002-1.jpg
best attempt at a lat spread

http://i707.photobucket.com/albums/ww79/gnarsurf/003-1.jpg
back double bi, without the bis

http://i707.photobucket.com/albums/ww79/gnarsurf/005-1.jpg
need to learn to pose better

http://i707.photobucket.com/albums/ww79/gnarsurf/004.jpg
kwads

these pics were taken with a crappy webcam and i had to hold the mouse in one hand to click, so they could be alot better

[wtbgame]

nice chest development for your age

[user1258]

thanks

[user1258]

one more
http://i707.photobucket.com/albums/ww79/gnarsurf/007.jpg

[user1258]

squat 2x5x195, 1x5x200(PR)
pullthroughs 2x10x150 1x10x140
chest supported rows 2x6x90, 1x6x80, 1x6x70(without the bar)
barbell curl 3x8x45
standing calve raises 1x15x185, 1x15x210, 1x15x200

first time using my a belt and squatting felt good. could've done a little more, but my legs are killing me right now so it feels good. i think i'm going to switch to bent over rows because i can do a lot more and i think it hits my back better.

[1111111111111111111111111111]

squat 2x5x195, 1x5x200(PR)
pullthroughs 2x10x150 1x10x140
chest supported rows 2x6x90, 1x6x80, 1x6x70(without the bar)
barbell curl 3x8x45
standing calve raises 1x15x185, 1x15x210, 1x15x200

first time using my a belt and squatting felt good. could've done a little more, but my legs are killing me right now so it feels good. i think i'm going to switch to bent over rows because i can do a lot more and i think it hits my back better.

Very nice squat PR breh. How high does your standing calf raise machine go up to? Mine only goes up to 200 so I have to settle for sitting calf raises, which I don't like as much. I recommend going back to bb rows though like you said, bend down even more if you want to hit your back harder.

Keep up the good progress!

[user1258]

thanks man, mine goes up to like 480

[user1258]

Bench 155x3, 160x3, 160x2 had help on last rep so won't count it (PR)
incline db bench 4x8x45s getting easier
military press 65x8, 85x8, 65x8 was soooo fatigued from incline, even the bar
felt heavy
skullcrushers 50x10, 2x10x60 (PR)

for abs i just had a plank contest with my friends and then did some hanging leg raises. everything today was pretty easy except for the military press, i felt i coul've gone heavier on the skullcrushers, but didn't wanna push it because it was hurting my elbow

[1111111111111111111111111111]

Bench 155x3, 160x3, 160x2 had help on last rep so won't count it (PR)
incline db bench 4x8x45s getting easier
military press 65x8, 85x8, 65x8 was soooo fatigued from incline, even the bar
felt heavy
skullcrushers 50x10, 2x10x60 (PR)

for abs i just had a plank contest with my friends and then did some hanging leg raises. everything today was pretty easy except for the military press, i felt i coul've gone heavier on the skullcrushers, but didn't wanna push it because it was hurting my elbow

Nice PRs! I know what you mean about the military press, I'm used to doing them as my 1st workout on shoulder day but now that I'm on this routine, I have to drop the weight by 15 lbs because I'm so fatigued from bench and incline DB bench. Also, what was your 3-5 rep max on bench when you started this routine?

[user1258]

I don't really remember, but i think my 5 rep max was 140 maybe 145

[user1258]

deadlift 2x5x225 (PR)
front squat 1x10x125, 1x10x135(PR)
chin pull downs 1x6x120, 1x6x135, 1x6x150, 1x6x165
barbell curl 3x8x50(PR)
dumbell holds 3xfx70s
standing calf raises 1x15x220, 2x15x235

I took about 18 grams of superpump 250 40 minutes before i started deadlifting and it didn't do ****, but with the belt i pulled 225 pretty easy, but had to drop it on rep 3 on my last set and get a fresh grip despite having used chalk. I had a lot of trouble with the front squats before, but nao i'm getting the hang of them and could have done a little more than 135. i'm up to 159lbs nao and definitely am gaining quite a bit of size with this routine

[ruga buga]

Nice deadlifting

[user1258]

Nice deadlifting

thanks

[1111111111111111111111111111]

Strong difference in deadlifts from the previous week. Awesome job!

[user1258]

Strong difference in deadlifts from the previous week. Awesome job!

yea, that belt really helps me

[user1258]

incline db press 3x5x55s
db bench 4x8x55s
military press 3x8x85
tricep pushdowns 1x10x110, 2x10x120
decline weighted crunces 3x10x45

pretty average workout, nothing special. this workout is definitely my least intense. i'm around 161 now

[1111111111111111111111111111]

incline db press 3x5x55s
db bench 4x8x55s
military press 3x8x85
tricep pushdowns 1x10x110, 2x10x120
decline weighted crunces 3x10x45

pretty average workout, nothing special. this workout is definitely my least intense. i'm around 161 now

Weird, this workout is my most intense for me for some reason lol. I'm always exhausted, especially by the time I get to military press. If you're not progressing as much as you want, you might want to do incline barbell bench to start instead of incline db, specifically because it's easier to increase the weight weekly. Keep up the good work!

[user1258]

the reason i don't do incline bb is because it just feels really weird for me and i can only do like 65 lbs with it. I'm alot stronger with the dumbells

[1111111111111111111111111111]

the reason i don't do incline bb is because it just feels really weird for me and i can only do like 65 lbs with it. I'm alot stronger with the dumbells

That's how decline bench felt for me when I tried it for the 1st time, I could barely do 95 lbs and I haven't done it since. I say try them out when you start to stall on all your chest exercises but if DBs keep working for you then keep using them.

[ruga buga]

the reason i don't do incline bb is because it just feels really weird for me and i can only do like 65 lbs with it. I'm alot stronger with the dumbells
You are only as strong as your weakest link... If you never bring up your weak points and just focus on strong points you will not go nearly as far as you could.

[user1258]

squat 205x5,210x5,215x5(hyooge PR)
pullthroughs 170x10,180x10,200x10(PR)
chest supported rows 2x6x70, 2x6x80(+bar)
barbell curls 50x8,2x8x55(PR LOLS)
grip work
standing calf raises 280x15,2x15x300

Really happy with the squats, I'm hoping to get 2 plates next time. My last 2 reps on my last set were intense, my face was turning purplish red. I need to buy band to add with my pullthroughs because it was really easy today. I did the chest supported rows because I had a hyooogee pump in my lower back and didn't feel I needed any moar work there. Barbell curls and calves were pretty easy. For the grip work I put 185 on and just held it, but my grip is sooooooooo much stronger when I'm actually dling because I can hold 225 for 5 on my first set

[user1258]

bench-2x4x160, 1x3x160(pr)
incline db press-2x8x55s, 2x8xs50s
millitary press-3x8x85
skullcrushers-1x10x50, 2x12x50
weighted planks-3x45xf

not a good workout today, was rlly tired from a football meeting. i was hoping to get 165x3 on bench, but that didn't work out. the 60 lb ez curl bar was missing and the 70 put too much strain on my elbow(tricep excercises hurt my right elbow for some reason) so i had to use the 50.

[user1258]

dl-2x5x235(PR)
front squat,10x140, 10x145(PR)
chin pulldowns 2x6x165, 2x6x150(PR)
bb curls 2x8x60, 1x8x55(PR)
standing calf raises 2x15x310, 1x15x410

dls were pretty easy, but front squats were hell. other than that everything was pretty average

[EC_Muscle]

ive been really liking this routine so far, im on it as well, check out my journal and reviews =)

[user1258]

incline bench press-135x5, 140x3, 140x3 (PR)
db bench-3x8x55s, 60sx8 (PR)
military press-95x5, 90x7, 85x8
tricep pushdowns-2x10x130,140x10

Was really suprised with my incline bench, the last time i did it was like 1 month ago and i could barely do 95. i did a little random ab work and held dbs for grip. o yeah i tried green mag and it was fuc.kin delicious.

[mma4life1994]

for abs i just had a plank contest with my friends

btw i wont this contest

[user1258]

btw i WONT this contest
what?


besides u were too scared to do it phaggit

[1111111111111111111111111111]

Strong incline barbell bench! Glad to see you decided to do them.

[user1258]

Strong incline barbell bench! Glad to see you decided to do them.

thanks, i put the 25s on and i was expecting to fail and i got it so easy i was like wtf, and having the 45s on felt sooooooooo good, it was so akward like 1 month ago, but now it's great. i ♥ them

[1111111111111111111111111111]

thanks, i put the 25s on and i was expecting to fail and i got it so easy i was like wtf, and having the 45s on felt sooooooooo good, it was so akward like 1 month ago, but now it's great. i ♥ them

Very nice, I personally like incline bench much better, feels much easier to me + I can look in the mirror as I'm doing them to make sure my form is good.

[user1258]

squat:220x5, 2x5x225 (PR)
pullthroughs: 3x10x200
low cable row: 4x6x90
barbell curl: 1x8x55, 2x8x60
forearm db curls: 3x15x30s
standing calf raises: 1x15x255, 1x15x285, 1x15x270


Really happy i got 2 plates on my squat. low cable rows felt good, got a pump in my lats, but didn't feel them working. didn't rlly care about bb curls becuase my bis dominate my tris and i just want to even them out. i threw in some forearm curls just for a little change. i also did 15 mins on the elliptical to help my hip flexors.

[user1258]

bench-1x5x160, 2x3x165(PR)


After I had just warmed up they tell everyone they're closing in 15 minutes. so i put on 160 do 5 reps, then 165 and do 2 sets of 3,with like 30 second rest then jump on the incline bench and start with 55sx8, then50sx6, then 45sx6(skipped 4th set), then quickly do military press with pretty much nothing and could only do like 6 reps( i needed rest soooo badly), then busted out a couple sets of tricep pushdowns, and one arm preacher curls then gtfoutta there like 30 secs before they closed

BY FAR THE WORST WORKOUT I'VE EVER HAD

[user1258]

monay

deadlift-225x3(felt burning pain in my lower stomach so i stopped), did 185x5-8
front squat-150x10, 160x9(PR)
chin pulldowns-165x6, 155x6, 165x6, 155x6
barbell curls-2x8x? went real light because the front squats rlly hit my biceps and i didn't feel they needed much work
seated calf raises-1x15x90, 2x15x70

decent workout, but i rlly want to be able to deadlift, i'm just going to stop dling for a little to see if i can get the pain to go away, i rlly hope it's not a hernia. Anyways i'm not sure if i'll be able to continue going to the gym 3 times a week because i have football conditioning and even if i had to time to go i would be too tired.

[Lamica710]

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