time to get serious

[omgitsNTG]

Sup everyone.

Im a college student and will use this thread to keep track of my progress and thoughts I have during the workout.

This is my workout history so far: I began working out in the summer of 2009. Back then, I had literally no idea at all and wasted time doing starting strength with wrong form. I got ill several times and lost a lot of weight and strength. On the upside, Im pretty confident about my techniques right now.
As I wasted so much time doing powerlifting routines with less initial strength than required, I want to get started with a reasonable split to improve overall mass and strength.

Those are my stats right now:
6'1
fluctuating around 170-175 lbs
13-14% bf (estimate from visible definition)

1RMs:
bench: 190lbs (my grip is too narrow and Im trying to get a wider grip, but I feel a pain in my left wrist the wider I go?)
squat: around 230 atg with good form
deadlift:285 lbs
strict overhead press: 135 lbs

pretty pathethic, I know.

My new routine will look like this:

monday: chest/triceps
tuesday: off
wednesday: back/biceps
thursday: off
friday: legs/abs
saturday: shoulders/traps
sunday: off

The specific part that will change most is that, being inspired by bb09's advice, I will have 1 minute breaks in between sets. For my whole workout life, i did breaks up to 5 minutes because I did highly stressful sets of 5 reps where I pretty much failed on the 5th rep. This is going to change, I will work in the 8-10 rep range and do 3-4 sets on every exercise. Hence, I will start with lower weights than before until my endurance improves so much that I can do higher weight with short breaks.
Will try to add pics sometimes soon.

My very first workout with this routine today (measurements will be in kg as im in europe):
warmup sets wont be included

29.11.2010
bb bench:
4*8*60kg

incline db bench:
4*10*19kg

closegrip bench:
4*10*30kg

triceps pushdowns:
4*12*25kg

flies:
3*10*10kg

tried a set of dips but immediately felt pain in my sternum, so I stopped and called it a day because the 1 minute breaks were pretty intense for the first time and I had to go meet a friend.

[mcbizkit02]

In. I have the same workout split. Good luck brah.

[bb09]

Subbed. Where are the pics?

[omgitsNTG]

Subbed. Where are the pics?

will ask my workout partner to take them sometimes this week, as I do not own a camera with a good autofocus/self timer, like other users.

[bb09]

will ask my workout partner to take them sometimes this week, as I do not own a camera with a good autofocus/self timer, like other users.

A good bodybuilder is always prepared ;)

[omgitsNTG]

1.12.2010

deadlift:
didnt know how hard the 1 minute breaks would be, so I just started there randomly
3*5*100kg

chinups:
10
8
8

latpulldowns (chinup grip):
3*8*55kg

seated cable row:
3*10*45kg

seated face pulls:
3*8*35kg

seated hammercurls:
4*10*10kg

front raises:
10*7kg
10*8kg
10*8kg

I was kinda distracted by the final year highschool girl's class that was crowding the gym, hence I forgot how to count to 4 set-wise.

[bb09]

1.12.2010

deadlift:
didnt know how hard the 1 minute breaks would be, so I just started there randomly
3*5*100kg

chinups:
10
8
8

latpulldowns (chinup grip):
3*8*55kg

seated cable row:
3*10*45kg

seated face pulls:
3*8*35kg

seated hammercurls:
4*10*10kg

front raises:
10*7kg
10*8kg
10*8kg

I was kinda distracted by the final year highschool girl's class that was crowding the gym, hence I forgot how to kind to 4 set-wise.

Distraction = no gainz. GET IN THE ZONE.

[omgitsNTG]

3.12.2010
legs/abs
squats:
4*5*85kg

the 1 minute breaks were not as hard as I anticipated. Will do 90 next week.

leg extensions:
4*10*60kg

calf press on the leg Press:
4*10*85kg

single calf press:
4*10*27kg each side

planks:
4*1 minute - surprisingly hard, since I had not done direct ab work in a while.

situps:
4*10

I need more wrist flexibility so I can frontsquat with a clean grip.

[omgitsNTG]

4.12.2010
shoulders/traps

standing ohp:
8*45kg
3*8*42,5kg

seated db shoulder press:
4*8*18kg

face pulls:
4*8*45kg

db rows:
4*8*27,5kg

shrugs: - first time ever, felt weird
4*8*60kg

seated cable rows:
4*10*45kg

[bb09]

4.12.2010
shoulders/traps

standing ohp:
8*45kg
3*8*42,5kg

seated db shoulder press:
4*8*18kg

face pulls:
4*8*45kg

db rows:
4*8*27,5kg

shrugs: - first time ever, felt weird
4*8*60kg

seated cable rows:
4*10*45kg

Are the DB rows upright rows? And I would normally classify seated cable rows as an exercise for the lats.

[omgitsNTG]

Are the DB rows upright rows? And I would normally classify seated cable rows as an exercise for the lats.

the db rows are bent over rows. you are right about the cable rows. the gym closed early today and I didnt know what to do better in the last minutes when it was crowded.

[omgitsNTG]

6.12.2010

chest/triceps:

bb bench:
4*8*60kg

incline db bench:
4*8*20kg

cg bench:
4*10*30kg

incline flies:
4*8*9kg

skullcrushers:
4*8*22,5kg

triceps pushdowns:
4*10*25kg

[omgitsNTG]

picture related, my dinner today. hope to get a progress picture this week

http://i.imgur.com/wZSgr.jpg

[bb09]

picture related, my dinner today. hope to get a progress picture this week

http://i.imgur.com/wZSgr.jpg

Looks good enough for first dinner ;P

[omgitsNTG]

8.12.2010
back/biceps:

deadlifts:
3*5*102,5kg

chinups:
3*8

lat pulldowns:
4*8*55kg

face pulls:
4*8*45kg

db rows:
3*8* 27,5kg

seated cable rows:
3*8*45kg

back extensions:
3*8

seated hammer curls:
4*10*11kg

cable curl:
3*10*25kg

[omgitsNTG]

10.12.2010

legs/abs:
slept really bad (cat woke me up at 6am), sets felt unnaturally hard and I guess I'm a bit ill.
squats:
3*5*87,5kg

planks:
4*1 minute

leg extensions:
4*10*60kg

calf press on the leg press machine:
4*10*85kg

single calf press:
4*10*35kg

bicycle ab exercise:
4*10

[omgitsNTG]

11.12.2010

shoulders/traps:
extremely hungover. This is what happens when you meet for ONE beer with a russian friend. will stay away from anything until next weekend.

ohp:
3*10*40kg
1*9*40kg

seated db ohp:
8*19kg
8*18kg
8*17kg

db rows:
3*8*27,5kg

shrugs:
4*8*60kg

static db hold (germanic style):
15kg 1:30 minutes each side

[omgitsNTG]

13.12.2010

chest/triceps:
tried to fix my sleep rhythm, went to bed early, but still couldnt sleep till 3am, then got up at 7am.

bb bench:
8*62,5kg
3*8*60kg

the short breaks are still too hard on my endurance to move up the weight, apparently

incline db bench:
4*8*19kg

close grip bb bench:
4*8*30kg

flies:
4*8*10kg

over the head db triceps extension:
4*10*7kg

triceps pushdowns:
4*12*25kg

[bb09]

the short breaks are still too hard on my endurance to move up the weight, apparently

Took me a couple of months to adjust to shorter rest periods, I think.

[Webber91]

Sub'd.

Let's see what you're made of.

For your front squats, try focusing on pushing your elbows up as high as possible. When I do them, the bar is only just resting on my fingertips, only enough to make sure I don't drop it.

You could always do them with your arms crossed over, but that's just not as fun ;)

[omgitsNTG]

Sub'd.
For your front squats, try focusing on pushing your elbows up as high as possible. When I do them, the bar is only just resting on my fingertips, only enough to make sure I don't drop it.

You could always do them with your arms crossed over, but that's just not as fun ;)

I want to do them with a cleangrip for the case I sometimes want to incorporate c&j into my workout. I had an extra lesson just to learn a good clean and i can do the grip with light weight, but when I go heavier I feel that my wrist is still holding a good deal of the weight up and it's too much stress. I will just have to stretch extra.

[omgitsNTG]

15.12.2010

back/biceps:
deadlifts:
3*5*102,5kg

chinups:
3*8

front raises:
4*8*7kg

db rows:
3*8*27,5kg

face pulls:
4*8*45kg

lat pulldowns:
4*8*55kg

seated cable rows:
4*8*45kg

..waiting for endurance increase

[omgitsNTG]

17.12.2010

legs/abs:
squat:
3*5*87,5kg

planks:
4*1 minute

leg extensions:
4*8*60kg

bicycle ab exercise:
4*10 each side

calf press:
4*10*85kg

single calf press:
4*10*35kg each side