sportcar1005 road to greatness part deux

[sportscar1005]

I have decided to try a journal for a second time, this time doing a different workout. I liked PHAT but felt like I was plateauing/wasnt effectively working my muscles anymore. So I took some time and developed a new workout program that is flexible and the same idea of of PHAT with hypertrophy training along with strength training. I have designed 3 different weeks, Week A is strictly hypertrophy, Week B is a mix between hypertrophy and strength, Week C is strictly strength. Come free time I will type the workouts up into an Excel sheet and will post the files on here. Instead of doing each week in a row (3 week cycle) I am going to lift week A, week B, then week A and week B again, and then week C (so a 5 week cycle). The goal here is to focus on mass gains because I am thinking of doing a show in the spring/summer of next year. but still get stronger because theoretically same rep count at a higher weight should yield more mass gain.

WEEK A
Day 1: Shoulders/Chest/Tris
Day 2: Rest
Day 3: Legs
Day 4: Rest
Day 5: Back/Bis
Day 6: Rest
Day 7: Rest
(on rest days I do some cardio or ab work if the mood strikes me, more or less 2 of the rest days are that)

WEEK B
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:

WEEK C
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:

editing to follow later as I have time, but if I don't start putting it up I'll never do it.

[sportscar1005]

Week A-1 Hypertrophy shoulders/chest/tris
Did this workout on monday the 25th but was busy with work so I am posting it now.
Workout felt real good. Muscles were pumped to max and felt like I worked them real good. Tried to keep rest to a minimum to keep pump, and weight wasnt the goal today to focus on slow and controlled movements.

Warm up on bike for ~5 min, then stretched.
Exercises
Shoulders first (will rotate order of these three from week to week)
1. Handstand push ups 10/11/5/2
- these are great. place hands a few inches from wall and width about that of regular push ups, kick feet against wall (so back is facing the wall) and proceed to do push ups. keeping core tight and only bracing feet on wall for balance support.
2. Arnold Press 10@35/10@35/4@35 (shoulders just died, not fully used to high vol, low rest)
3. Cable High Pulls 20@60/16@70/13@80
Chest
4. DB Flat Press 15@65/7@70/3@70
-went deep for a good stretch, chest just gave out, wanted to go 15/12/10-12
5. Incline Smith 15@105/12@125/6@145 ->6@95, dropped to burnout
still count bar as 45 to keep documentation ez
Tris
6. Dips 9/8/8
-no weight, did 3 sets to failure
7. Diamond Push Ups 9/7/5
-once I reached failure on toes, dropped to knees for a few force reps
8. V Bar tri extension 15@60/15@75 (60 was to EZ)
Chest isolation
-I leave isolations to end, and didnt feel i did enough chest
9 3 Position Cable Flys down 14,10,8@30/up 12,6,8@30/down 16/13/12@20
-this is where u start with the cables at the top and to downward flys to failure, then quickly drop the cable level to do reg flys to failure, then quickly drop to bottom and do upward flys to failure. can work upward or downward doesnt matter, the point here is to pump up the entire chest and not just one section.

[sportscar1005]

Here are 3 beginning pics for marking progress, I know I am a week into this program, but they were took before hand, just now getting around to putting them up.
http://i1226.photobucket.com/albums/ee401/sportscar1005/new%20lifting/backdoublebibeg.jpg?t=1312083064http://i1226.photobucket.com/albums/ee401/sportscar1005/new%20lifting/bertDoublebifrontbeg.jpg?t=1312083059http://i1226.photobucket.com/albums/ee401/sportscar1005/new%20lifting/quadsbeg.jpg?t=1312083037

[sportscar1005]

This is a continuation of my orginal post because after bb.com changed to this new tart layout I couldnt keep editing my post that I made before this new tart lay out

I have decided to try a journal for a second time, this time doing a different workout. I liked PHAT but felt like I was plateauing/wasnt effectively working my muscles anymore. So I took some time and developed a new workout program that is flexible and the same idea of of PHAT with hypertrophy training along with strength training. I have designed 3 different weeks, Week A is strictly hypertrophy, Week B is a mix between hypertrophy and strength, Week C is strictly strength. Come free time I will type the workouts up into an Excel sheet and will post the files on here. Instead of doing each week in a row (3 week cycle) I am going to lift week A, week B, then week A and week B again, and then week C (so a 5 week cycle). The goal here is to focus on mass gains because I am thinking of doing a show in the spring/summer of next year. but still get stronger because theoretically same rep count at a higher weight should yield more mass gain.

WEEK A (hypertrophy)
Day 1: Shoulders/Chest/Tris
Day 2: Rest
Day 3: Legs
Day 4: Rest
Day 5: Back/Bis
Day 6: Rest
Day 7: Rest

WEEK B (mixed)
Day 1: Shoulders & Abs
Day 2: Quads
Day 3: Chest & Abs
Day 4: Ham/Glutes
Day 5: Arms
Day 6: Back and Forearms
Day 7: Rest

WEEK C (strength)
Day 1: Chest Forearms
Day 2: Quads & Abs
Day 3: Shoulders & Back
Day 4: Hams/Glutes
Day 5: Arms & Abs
Day 6: rest
Day 7: rest

(on rest days I do some cardio and/or ab work if the mood strikes me, more or less 2 of the rest days are that)

editing to follow later as I have time, but if I don't start putting it up I'll never do it.

[sportscar1005]

Week A- week 1 - July 27 legs
I am still getting used to the high volume, low rest and high intensity. This workout kicked my a$$. Through out this workout I felt rundown and didnt feel like could focus well, but pushed through and was sore as $hit a few days after so I still worked hard.
Did ~5min on the bike to warm up, and stretched.

Exercises

Quads (started with quads but will rotate them)
1. Back Squats 8@135WU/15@185/12@205/6@225
-The Goal here is to go high rep at as high a weight as you can. This will help fill the muscle with blood providing a good pump as well as working all those little muscles that are used when squatting to work those real well so that they will be stronger and provide better support when maxing out. Those little muscles can be what holds you back from not being able to move up in weight. Tried to go 15/13-12/12-10 with my rep ranges. almost did, but my legs started to shake and didnt feel comfortable pushing after 6.
2. Front Squats 11@135/7@135/8@135
-This is where I really started to feel like crap. I did these free weights, will be good to use rotate with smith machine because the smith allows for you to put your heels a a few inches past the center and can focus more on just pushing the weight instead of balancing NEVER FORGET FORM! THIS ONLY ALLOWS FOR A BETTER QUAD EMPHASIS. Wanted to go 18/15/12 with rep rang, just didnt feel good. still kept low rest between sets.
3. Hack Squat - Mach 15@90/15@90
-hit the rep rang that I wanted to, wanted to go 20-15/20-15, will be going up in weight next week
Ham/Glutes
4. Sumo Dead lift 10@225/6@225
-Sumo helps focus more on the hams and glutes than regular, but still hits everything else. Because this is the 'first' hamstring exercise, the rep range is a little smaller. Wanted to go 15/12/10 but just felt like **** still.
-wanted to do 2 more ham exercises, but how crappy i felt i just couldnt push myself.

On week A I am leaving isolation exercises till the end, so I still have a lot of strength for compound exercises and then the isolations are more for a good stretch and pump.

5. Quad extensions 1 leg at a time. 15@25/15@25
-when doing single arm,leg ect. always start with your weaker/less dominate side so you dont end up doing 3 reps more on your stronger side. Goal here is to do 2-3 sets at 20-15 reps each set for a good pump
6. Laying Ham curls 20@#7/15@#8
-Goal here is to do 2-3 sets at 20-15 reps each set for a good pump
Calfs
7. Standing Raises16@180/12@180/8@180
-Rep ranges here were solid, would have liked more on 3rd set, but each were to failure.
-wanted to do 1-2 more calfs but how bad I felt I couldnt continue.

[sportscar1005]

Week A - Week 1 - July 29 Back & Bis
Workout overview
This workout didnt feel as good as I would have liked. My mom came into town to visit for the weekend, and I didnt leave work soon enough to leave myself enough time to workout so I rushed through it, but was still a decent lift.

Rode bike ~5min and then stretched
EXERCISES
Back 5 exercises, 15 sets, 184 reps
1. Bent Over BB Row 12@95WU/10@145/7@135/7@135
-not sure why, this weigh should have been fine, but just seemed to heavy to hit high reps. Wanted to go 15/12/10, so I think next week I'll drop weight to like 135 or 125.
2. Lat Pull Down - WG 20@110/15@120/12@130
3. High iso lateral row mach 15@65/13@70/11@75
4. CG Cable Row 11@120/11@120/9@120
5. Back Extensions 20@BW/12@+25/11@+25
- was a quick lift, wanted to do at least 1 more back, but just didnt have time. Unfortunately the quickness i didnt focus on the MMC, which is very important during week A.
Bis 3 exercises, 7 sets, 90 reps
6. Standing St. Bar Curls 12@45WU/17@65/7@75/8@65
-no idea why i dropped 10 reps from my first to second set. I think it could be that my bis are not very conditioned. For some reason I just ended up not working on them for a while.
7. Incline DB Curls 8@20/6@20>12@10
- did a burnout at 10 on my second set because I couldn't believe how much i struggled at 20s
8. St. Bar 21's @40/@30
-I couldn't believe how shot my bis were when I did these. I could barely complete the 21s. Even though I was disappointed at the weight, I had a ridiculous pump, which is more of the focus on the week.

[sportscar1005]

Starting of Week B
This is just a quick post, hopefully I'll have time tmrw to put up Day 1 and 2. Shoulder and abs was a good lift, hit both real good as well as Quads and Calfs today. When I was looking over this weeks schedule I noticed that I forgot calfs, so I tacked them onto quads, and may do a few sets on hams day as well (4-5sets just to hit them again. Please leave a comment if you think this program looks good or have any tips.

[sportscar1005]

Shoulders& Abs- Week B-2 Aug 1, 2011
Today was a good lift. Hit my shoulders well and abs, those need the most work. My abs have almost no definition.

I warmed up on the bike for ~5 min and then stretched. I am really liking this warm up. I feel more ready to hit the weights doing this instead of just doing a warm up set.
EXERCISES
Shoulders
1. Handstand Push Ups 15 reg push ups to WU/5/4/6
-I think on the middle set my hands were to close to the wall.
2. Standing Mil Press Bar 6@115/4@115/2@125
- I am kind of disappointed w/ my rep range for these weights, but if I keep working I'll know I'll get to a plate for 10.
3. Sitting DB Mil, DB held in a 'neutral' position 6@50/8@506@55
- not sure exactly what these are called, just decided to do them on the spot to hit the front head of the shoulder more (in place of doing Arnolds). My jump in reps in my second set was probably due to me getting used to the exercise.
4. Face Pulls 18@80/14@110/7@140
- wasn't sure what my starting weight was going to be, wasn't tired at 12 reps so I kept going.
5. DB Lat Rasies 13,13@15/7,7@15/7,7@15
- w/ these I did 1 rep to the sides (# left of comma) then 1 to the front (# right of comma). So counting would go 1,1-2,2-3,3......
ABS
6. Dragonflies 5/3/2
- these are hard as $hit, but real good
7. cable crunch 21@150/12@160/12@160
- w/ these I use straps so my grip doesn't fail before my abs.
8. roman chair 5,11/5,9/4,6
- # left of comma is SL lifts, then supper set w/ bent at the knees.
9. Cable Side Bends 18@75/9@90/7@100
- put cable at bottom and did side bends like u'd do w/ a plate but w/ the cable u keep constant tension. Also straps to not have grip tire b4 abs.

[sportscar1005]

So I am back from about a mouth hiatus, got real swamped with my internship and couldnt keep up with this and lifting, but I am back at school and picking up where I left off. Re-starting off with week A to see how well this program works out. Going to try this 5 week cycle 3 times, so 15 weeks.


Week A-1 Sept 18
Pre WO shake - 2 scoops of Neurocore and 3g of Arginine & 3g of Citrulline
Intra Shake - 3 packets of EAS Pro Science Reloaded (got dirt cheap)
Shoulders/Chest/Tris
1. Mil Seated DB Seated 12@40 WU/ 13@55/ 9@65/ 7@65
2. Mil Smith Seated 15@135/ 8@155/ 9@155
3. DB Incline Press 15@65/ 6@70/ 6@70
4. DB Flat RG Press 11@35/ 10@35/ 8@35
5. Flat CG Bench 10@95/ 11@95/ 10@95
6. Tri Extension, Flat Bar (elbows in) 12@65/ 8@72.5/ 7@@72.5
7. Lat Raises 15&15@12.5/ 13&13@12.5/ 11&11@12.5
- I did a lateral raise to the side then to the front within the same set.
Post WO shake - 1.5 scoops of GNC Isolate 28 and scoop of Power Carb

[sportscar1005]

Week A-1 / day 3 Sept 20
Workout Overview
This was a solid workout. First day back hitting legs real solid, and I was sore for 3 days. I really need to start stretching. Made sure to go at a quick pace. Mainly went for just reps and form for a solid stretch and pump, sometimes my ego wouldn't let me go lower in weight and my reps suffered, but I still think it was a solid lift. My lower back got shot after squating and deadlifting right after, im sure that after a few weeks i'll be fine. I didnt split up quats and hams like I normally do because today isnt about strenghening and if you do the exercises right you will hit both well anyways.

Exercises
1. Back Squats 10@135 WU/ 6@225 WU/ 10@225/ 7@265/ 4@265
-For these I go a little more high bar than normal, the reason is is that I am pushing less weight and it is easier on the wrists. Also, I am not worried about just moving the weight up and down once or a few times, and it puts a little more emphasis on the quads.
2. Sumo Deadlifts 10@225/ 6@225/ 6@225
-I chose to do Sumo style because with the higher bar back squats hitting quads a little more, this exercise hits the hamstrings more. In the middle of my second set is when my lower back really got shot, and I refused to let myself go below 2 plates when DL.
3. Leg Press 20@270/ 15@320/ 12@370
-I wanted to do Hack Squats with the trap bar, but my lower back was too shot and I didnt bring my belt (wont make that mistake again on legs day). From not going that high rep on Sumo's or B Squats I made sure to go real high rep on these.
4. DB Lunges 10@20/ 8@35/ 4@35
-My legs were just shot here, still getting used to hitting them this hard in a short period of time. I think next time I am going to try with the smith machine, or a bar where I dont push back up to standing with my feet together, just a full push up doing all the reps on one leg and then switching unlike alternating like with the DB.
5. Standing Ham Curls 15@25/ 12@25
-I only did 2 sets because my legs were so shot, but mainly because I wasnt really resting. On my rest time after a set I sat down and did quad extensions. I was really focusing on keeping tension the entire time, I wasnt getting a break at the top or the bottom of the movement.
6. Quad Extension 12@45/ 9@45
-Like I said above, I didnt really get any rest because I was doing these while resting from the ham curls; and like the ham curls I made sure to keep constant tension the entire time.
7. Seated Calf Raises 15@45/ 10@70/ 8@70
-You use calfs a lot with any non isolation movement, so this is just to make sure that they were exercised to exhaustion, and that was diffidently succeeded here.

Sorry for the lateness compared to when I did the lift, sill settling into my schedule and was a busy week.

[sportscar1005]

Week A-1 / day 5 Sept 22
Workout Overview
This was an awesome lift. I felt huge after, and my back already feels wider. I think some is due to the fact that I use good form as well as my new Pre. I am surprised to say, but MuscleTech has a decent Preworkout out now, Neurocore. I like the fact that it uses L-Citrulline instead of L-Arginine and has Creatine HCL, I think that the L-Citrulline works better. I do also take 3g more of L-Citrulline because my research shows that you should take 2-6g and with only 2 scoops I am only getting the minimum so I want to make sure I am getting enough, and my pumps and vascularity have been sick on the combo. My Bi's are looking solid, so I think that I am going to start taking out 1 Bi exercises and throw in 1-2 tris.

Exercises
BACK
1. Pull Ups 6 WU/ 9@0 added/ 8@0 added/ 7@0 added
-I was a little disappointing that my pull up count is so low, but I am sure that it'll get up there once I start doing them more. I made sure to do these nice and slow and controlled to really get the back pumped up, which may have let to the lower rep count.
2. Low Grip Row 11@135/ 11@140/ 10@150
-I wanted to do T-Bar for a more full back exercise again, but two people just got on it and instead of waiting I deiced to just hit it 3rd. My legs were sore from legs so standing up to start the sets was a little hard, but I pushed through it.
3. T-Bar 9@135/ 8@154/ 8@145
-Because today is a lighter day and for form, I wanted to have my chest rest on the pad instead of standing, but I was unable to catch my breath so I stood just enough to breath easy.
4. CG Cable Rows 12@140/ 9@150/ 8@150
-These felt great, I had a sick pump going on in my back and somehow this made my back feel bigger. I was just going for strict form keeping my back straight and pulling with my middle back, pulling the handle to my belly button.
Bi's
5. Incline DB Curls 14@30/ 10@30/ 7@30
-I was worried here. I havent hit Bis in a long time and I was afraid that 30's were going to be to heavy, turned out they were just right. My second and third set I had to switch to alternating arms for just that little bit of rest mid-set.
6. Preacher Curls 7@65/ 6@65/ 4@65
-What I was afraid would happen with the incline curls happened here. I thought that I would be able to do 25's for a good amount of reps and I was sadly mistaken; my ego wouldnt let me go lower so I pushed real hard to get the numbers that I did. Next time I am going to start at 2 10's.
7. 21's Straight Bar @40/ @40/ @40
- My Bi's felt like they were going to explode after these, a great way to end the workout. A little disappointed I was only doing 40, but by bis are still sore.

Sorry for the lateness compared to when I did the lift, sill settling into my schedule and was a busy week.[/QUOTE]

[sportscar1005]

week B-1 / day 8/ sept 25
Shoulders & ABS

workout overview
Solid lift. Its been a little while since I hit a single muscle group hard, and the next day it was evident I hadnt. I wasnt real sore, never really have been with shoulders, but they were fatigued. I am really liking this neurocore and extra citrulline combo. Granted the neurocore tastes like $hit but awesome energy, no real crash and the pumps are great! I dont know if just the neurocore is good for pumps just by its self, but the reading I have done on citrulline says you need 2-6g so I dont feel like under-dosing to try it out, Im going to stick with 5g.

Exercises
Shoulders
1. Hand Stand Push Ups 10 reg push ups and 2 hand stand WU/ 6/ 5/ 4
-I love these, I need to figure out how to add weight once I banging out 20; thats not for a while so no need to stress right now. I made sure to go down as far as I could so once my head touched the floor I pushed up, not resting just using that as a reference point for going down far enough.
2. DB Mil pres, seated 10@65/ 5@75/ 0@75/ 4@75
-I had trouble on my second set with 75s, I couldnt kick em up, so i rested a min or two and asked someone for a help. I think that could be why my reps were a little low, I used so much energy kicking them up that it stole from my rep count.
3. Standing Bar Mil 5@95/ 7@95/ 3@115
-I am still working on this exercise. I think the part that is holding me back most is form, but Im working hard and can easily see my self starting at a plate in a month and not looking back. I have been tossing around the idea of using a belt here too, thoughts?
4. Lat Raises(side) - Heavy 11@25/ 6@30/ 5@35
-I decided to hit these heavy. I still made sure that I kept form, but I just wanted to hit some higher weights this workout; ego was a little hurt after standing mil.
ABS
5. Windshield Wipers 6/ 5/ 4
-HOLY $HIT are these great for abs. What you do here is hang on the nutral grip pull up bars (that are at the top of most cable systems and power racks) and lean back so that your torso is as close to paralell to the ground as you can get it and have your legs pointed at the ceiling. You then move your legs from side to side like windshield wipers. Now you may only be able to do a few complete rotations at first, but keep working at them
6. Cable Crunches 17@72.5/ 11@80/ 9@87.5
-I like to do these a lot. I feel that its something that really hits all the abs and by going down in weight you can work them to exhaustion; unlike the windshield wipers (even though they are great) where your abs may give out to do that exercise, not because they have been fully worked, but the weight threshold is just a tad bit to much to do the exercise.
7. Leg Lifts 10-3@10/ 10-3@10/ 10-3@10
-Like most people my lower abs need some work. I do leg lifts laying on a bench with my @ss near the edge. I let my feet go as far down as they can go WITHOUT them touching the floor, then swing them up over my head. After 10 reps I immediately grab the 10lb DB with my feet and I go as high as I can feeling comfortable that I wont drop the weight on myself and back down tapping it to the floor and back up. Tapping it on the floor is good because I keep my abs tight and the last inch or two is extremely controlled so I dont get rest at the bottom.

[sportscar1005]

week B-1 / day 9/ sept 25
Quads[/center]

workout overview
I had a good lift. I usually leave my phone in my locker in the gym, but I had to go get it to watch this video and listion to the song Work Hustle Kill, so good.
yBJVL-uPAXU

Exercises
Quads
1. Back Squats 10@135 WU/ 6@225/ 6@275/ 5@295/ 4@305
-I do my warm up sets with out a belt. Its lower weight and I just dont need one; I try and do as much as I can with out a belt. I did my first working set with out a belt, but I decided to put on the belt on my last two sets.
2. Front Squats 8@185/ 6@205/ 4@225
-I tried my first set with out a belt, and my lower back felt shot from going heavy on the back squats so I threw the belt on for these as well.
3. Step Ups 12@95/ 8@115/ 6@115
-For some reason I always have trouble with these. I think that the box I use is too high, but I get exhausted half way though a set. I'm going to keep working at these so that I can get my weights up. I dont like working at less than a plate on a leg exercise, but thats just my ego.
4. Leg Press 12@290/ 8@380/ 6@430
-I couldnt find the trap bar to do my normal hack squats so with these I just made sure to have my feet narrow to hit the outer sweep.
5. Quad Extentions 10@55/ 8@65/ 6@75

[sportscar1005]

week B-1 / day 10/ sept 27
Chest & Abs


Exercises

1. Flat Press - bar 20@bar WU/ 10@135 WU/ 10@185/ 6@205/ 3@225

2. Incline DB Press 11@70/ 6@80/ 4@90

3. Incline Smith Press 7@185/ 3@185/ 6@155

4. Dips - leaning forward 12/ 10/ 8

5. Incline Cable Flys 9@20/ 5@25/ 5@25

6. Cable Crunch 20@65/ 20@72.5/ 13@80/ 8@87.5/ 5@95

[sportscar1005]

week B-1 / day 11/ sept 28
Back


Exercises

1. Pull Ups 8WU/ 8@25/ 6@35/ 3@45

2. 45 degree rows 8@185/ 6@205/ 3@225

3. Low Grip Row 12@135/ 7@180/ 6@190

4. T-Bar - standing 13@135/ 7@180/ 3@225

5. DB Row 11@90/ 7@100/ 6@100

6. Straight Arm Lat Pull Down 13@50/ 10@57.5

[sportscar1005]

week B-1 / day 13/ sept 30
Arms


Exercises

1. Chin Ups 8WU/ 10@35/ 8@45/ 3@55

2. CG Bench 15@bar WU/ 10@135 WU/ 10@175/ 7@195/ 2@205

3. Skull Crusher - EZBar on decline 15@70/ 7@90/ 6@100

4. Rope push down 6@60/ 10@60

5. Str Bar Push Down - Elbows Out 7@100/ 7@100

6. Str Bar Curls 12@80/ 10@90/ 6@100

7. Rocky Sit Ups 12/ 13/ 9

8. Roman Chair 10:10/ 9:9/ 7:7
- I did straight leg raises then knee up burn out

I think I did cable crunches too, but I forgot to write down

[sportscar1005]

week B-1 / day 15/ Oct. 2
Glute/Hams & Clafs


Exercises

1. Deadlifts 10@135/ 6@235/ 10@275/ 8@295/ 5@315
-I was very happy with this lift, no belt or straps and I got 5 solid at 315. No doubt I'll get to 4 plates by the end of the calendar year.
2. Straight Leg Deadlift 12@135/ 10@155/ 8@175
-I only did a few ham exercises and so I decided to hit them real hard. I did these standing on a platform for an extra stretch and didnt touch the plates. My first rep was with regular deadlift form, and I didnt count that rep.
3. Back Extensions 12@45/ 9@90/ 7@135
-I did these on the thing where when your back is fully extended, your body is close to parallel to the floor. I held plates to add weight, and to extend my upper torso up, I used my hams.
4. Leg Press Clafs 15@290/ 13@380/ 10@450/ 8@470
-On the leg press machine I put the seat in the most upright position. This is the closest thing I can do to Donkeys.
5. Seated Calf 15@80/ 12@90/ 10@100

This was a quick lift, I had been busy and this was just so that I hit Hams. I am sore and continuously stretching, so I did a good job.

[sportscar1005]

week A-2 / day 16/ Oct. 3
Shoulder Chest and Tris

Workout Overview
This was a great workout. I just started upping from 2 scoops to 3 scoops of neurocore, and wow what a difference. I wasnt jittery, but the focus was great, energy never dipped and I just felt like I could keep going. Last week I did shoulders first, so this week I did chest. I also didnt do any real compound shoulder movements, by the time I would have done Millitary presses, my tris would have been dead so they would have been useless.

Exercises
Chest
1. DB Flat Press 13@55 WU/ 14@75/ 8@75/ 6@80
-I wish that I had done more reps on my second and third set, but I think that I wasnt fully warmed up yet.
2. Incline DB Press 16@55/ 12@60/ 7@65
-My chest was feeling huge after this exercise. I am definetly liking my workout program so far. I am feeling bigger and stronger. I guess the realization of how well this works will come in two weeks when I do week C.
3. Smith Incline Press 18@135/ 7@155/ 6@155
-I am really trying to get that upper shelf part of my chest to really pop so I am doing a lot of incline during week A. No idea why I dropped so many reps from first to second set, I think that lack of a long rest period and that 155 is the breaking point of doing high reps.
Shoulders
4. EZ Bar high pulls 10@60/ 14@70/ 9@70

5. Lateral Raises - side and front 15-15@10/ 15-15@10/ 11-11@12.5
-I did on lat raises to the side, and then one to the front. So my counting went 1,1,2,2,3,3....15,15 on set 1
6. Y Lat Raises - Bar 15@20/ 15@20/ 8@30
-for these you hold a bar so that you form a Y with your arms above your head. You go from the bar touching the front of you to above your head, keeping constant tension. this hits the lower traps. A buddy told me about this and it is a SICK exercise.
Tris
7. Dips 20/ 16/ 10
-after chest my tris are dead so this is to just provide a good pump and some resistance so I didnt add weight.
8. Tri Extention - Strait Bar - Elbows in 26@42.5/ 19@50/ 14@57.5

[sportscar1005]

week A-2 / day 18/ Oct. 3
Legs

Workout Overview
This wasn't the best workout, even though I feel that I hit my legs hard. I think that it is due to the fact that I was trying to get this workout done inbetween classes, but i've had other workouts that i've done inbetween my classes that were great; so idk what was the deal with this one.

Exercises
Quads & Hams
1. Back Squats 10@135 WU/ 10@155 WU/ 20@205/ 9@225/ 7@@225
-I havent done squats like this in a while, and my rep range after my first set shows. I really had to grind out the last 8 reps, but thats the idea here. Grinding out those last 8 help strenghten those little muscles for when I go for heavier weight.
2. Front Squat - Smith Machine 10@155/ 9@@175/ 6@195
-A friend of mine told me about doing these, and since today was a pump or reps over weight day I decided to do them. Whats nice about these is that they really hit the quads more that regular front squats. Whats nice about these is that you can kick your feet out a few inches so that makes it easier to hit the quads.
3. Seated Ham Curls 16@90/ 13@105
-By the time I got done with the squats, my legs felt like jello. I decided to start doing the hip abduction and adduction again. I know these are the girly machines, and laughed when my old lifting partner said we should do them, but I think that they seriously helped keep my squat weight going up, and since I was going to do those as well I decided to go 2,2,2 on these three exercises.
4. Hip Adduction 20@ #4/ 15@ #5

5. Hip Abduction 20@ #5/ 15@ #6

Calfs
6. Leg Press Calf 10@200 WU/ 17@290/ 11@380/ 10@400/ 10@420

7. Seated Calf 12@100/ 10@110/ 10@110/ 7@120

[sportscar1005]

The last week I got messed up because of a few midterms, I will be posting what I did in a later today. I was only able to get to the gym thursday and friday last week. I am going to continue with week C this week, strength week. I am going to be switching a few things around in my program. My bench is still extremely low, IMO, so I am making a single legs day and doing an upper/middle chest day and an lower-outer chest day to hit bench twice a week to get my weight up on it.

[sportscar1005]

week A-2 / day 20/ Oct. 5
Back/Bis

Exercises
Back
1. Pull Ups 10 WU/ 14/ 9/ 8

2. 45 Degree Rows 14@155/ 9@175/ 8@175

3. T-Bar 15@135/ 10@155/ 10@155

4. Cable Row - CG 12@140/ 8@150/ 8@150

Bis
5. Incline DB curls 10@30/ 10@25/ 5@25

6. EZ Bar Standing Curls 13@70/ 7@70/ 7@70

7. Knee Concentration DB curls 10@20/ 9@20/ 8&8@20&15

[sportscar1005]

week B-2 / day 23/ Oct. 10
Shoulders & Abs

workout summary
This workout was going good until I did something to my shoulder. It wasnt a big problem, just had to stop my lift to make sure I didn't strain it any more. I was doing bar military seated and the weight became unbalanced at the top and i used my shoulders to stabilize it and I think thats what messed it up.

Exercises
Shoulders
1. DB Mil seated 10@35 WU/ 8@45 WU/ 9@70/ 6@70/ 5@70
-My shoulders are weak as *hit so I am trying to push myself at a given weight and go up next week.
2. Bar Mil seated 5-5-3@135
-this is were I messed up my shoulder. it was my second set. im all good now, just had to ice it when i got home. ready to go HAM week C!
3. Seated Arnolds 5@50
-From the pump that I had, I really felt the hindered movement from the bad set of bar mil that I had so I called it halfway through the first set here

[sportscar1005]

week B-2 / day 26/ Oct. 13
Chest & Abs

workout summary
I am almost always unhappy with my chest workouts, even though my chest feels destroyed. Its mainly because I have platoued for so long on bench; because of this I have condensed legs back into one day and have split up chest. I think the hitting it twice will get me to repping at 2 plates and 3 plates max in no time.

Exercises
Chest
1. Flat Bar Pres 15@45 WU/ 10@135 WU/ 5@185 WU/ 3@225/ 2@245/ 1@245
-I am still disappointed with my benching. I know that compared to my weight (165-170) my weights are not bad, but I see guys my size pushing 225 for reps and it just pisses me off. I tried to do a longer WU hoping that would work, and I think it helped but it wasnt a miracle. Also, I need to work on my breathing; I tend to hold my breth which is never good.
2. Flat DB press 8@80/ 5@90/ 4@90

3. In. DB press 12@60/ 8@70/ 7@70
-Can't remember why I decided to stay at 70, should have gone up.
4. Slight In. RG DB 9@45/ 8@50/ 5@55
-I am trying to get my upper chest to really pop, so I put the bench on a slight incline to hit the upper chest more with this exercise; just the first notch up.
5. Dips - leaning forward 6&4@45/ 10@0

6. Incline Cable Fly 15@15/ 8@20/ 8@20

Abs
7. Windshield Wipers 7/ 2/ 4

8. Roman Chair 8-8/ 8-8/ 8-7
-within the same set I did straight leg raises then did knee burn out

[sportscar1005]

week B-2 / day 27/ Oct. 14
Back

workout summary
Unfortunately this workout didnt stick in my head that much. I do remember feeling good with some of my lifts specifically CG cable rows, never repped at 200 before.

Exercises
Back
1. Pull Ups 7 WU/ 8@235/ 5@45/ 3@55
- I was happy with this. My pull up weights are increasing. I think the next cycle through this I am going to go no weight and work on getting my body weight reps up.
2. T-Bar - standing 14@135 (3 Plates)/ 11@180 (4 plates)/ 4@225 (5 plates)
- I know I could have done more repps at 5 plates but my lower back was giving out, I was doing them without a belt. Now I know that once I stack on 5 I need a belt. Otherwise felt great. Ill be back up to a 7 plate max in no time.
3. 45 Degree Rows 10@175/ 5&5@195

4. DB Row 10@95/ 8@100/ 5@105
- My grip was failing on the last set. I think I could have done 1 or 2 more. Watching when I use straps is really helping my grip strength increase.

5. CG Cable rows 10@160/ 5@180/ 4@200

[sportscar1005]

week C / day 31/ Oct. 18
Back

workout summary
Sorry for such the late update, I was real busy this week but here are my workouts. I have re-edited my schedule to split chest up to get my bench up. I noticed that my squat and deadlifts were going up and I split up legs so I figure chest will be the same. I really think this program is working. I had awesome lifts all week!

Exercises
Back
1. Deadlifts 10@135/ 8@225 WU/ 6@315/ 2@365/ 1@365
- NEW PR! best i have done before this was 1@365 fresh
2. 45 Degree Row 6@2035/ 5@225/ 4@245
- New PR! never repped at 245
3. T-Bar standing 11@180 (4 plates)/ 5@225 (5 plates)/ 1@270 (6 Plates)
-this felt real stong
4. Wide Pull Ups 5@45/ 3@55/ 1@65
- Never gone this heavy!
5. CG Cable rows 5@200/ 3@220/ 1@240/ 1@240
- Never gone this heavy!
Followed by 9 sets of abs

[sportscar1005]

week C / day 32/ Oct. 19
Chest (lower/ outer emphasis)

Workout summary
So just like splitting legs into hams and quads, I split chest into the main subgroups as well. I am doing flat bench on both upper and lower days.

Exercises
Chest
1. Flat Bench - Bar 12@135 WU/ 6@1825 WU/ 5@225/ 1@245/ 1@245
- NEW PR! most Ive repped at 2 plates
2. Decline DB 12@85/ 5@95/ 4@95
- I would have gone up to 100's but the bench was so far away I just didnt feel like lugging them back and forth.
3. Leaning Dips 10@45/ 5@70/ 2@90
-Never repped at 2 plates!
4. Decline DB flys 10@40/ 7@40/ 7@40/
- I couldnt think of another compound so I did these with dumbbells. I am going to think out a workout instead of doing it on the fly like I did today.

Followed by 6 sets of abs
-I am really working on getting my abs to pop. I know that they are 90% diet, but I've never had them pop out and even now bulking I am starting to see them show more than when I was leaner.

[sportscar1005]

week C / day 33/ Oct. 20
Legs

Workout summary
Single legs workout, and I hit PRs again today. Did not do any isolation's because today is all about pushing weight.

Exercises
Legs
1. Back Squats 10@135 WU/ 6@225 WU/ 4@315/ 3@315/ 2@335
- My knee was bothering me so I was holding back. I definitely see myself going 315-335-365 next week C, if not starting at 335.
2. Box Squats 8@225/ 7@245/ 8@265
- I did these because the guy am I am lifting with now is still new, teaching him a lot. I was noticing that his squats were not going to parallel so we did these to get him used to going that deep. I know that I can go a little heavier on these now.
3. Hack Squats - trap bar 7@315/ 3@335/ 2@365
-New PR! I still like these standing on a rubber weight to get more range of motion and it is much safer than with the bar behind you.
4. Ham/Glute raises 7@100/ 5@135/ 3@170
- These were the only isolations I did. I still see them as strength building though and wanted to make sure to hit hams/glues as well.
5. Leg Press 7@290/ 5@380/ 4@400
- Again my knee so I went a little lighter and didnt really push hard.

[sportscar1005]

week C / day 34/ Oct. 21
Arms

Workout summary

Exercises
Tris
1. CG Bench 1@Bar WU/ 10@135 WU/ 3@205/ 1@225/ 0@225/ 7@185
- from not getting 225 I decided to drop to 185 and pump out as many as I could.
2. Skull Crushers - EZ bar 7-7@100/ 4-4@110/ 4-4@110
- I did regular reps and then did a CG bench burn out, and I try and match how many I do regular skulls.
3. S Bar Tri push down - elbows out 8@95/ 4@115/ 1@120
-My first set was the entire rack, so i moved to a new pulley machine and the new one has less pulleys so they are a little heavier.
4. RG Tri extensions 15@30/ 8@50/ 3@65
- Did these to make sure I hit all the heads of the tircept. No idea how strong these would be, hence the wide rep range.
Bis
5. Chin Ups 14/ 11/ 7
- The guy Im lifting with was in a hurry to get out in time for class so I didnt get a belt to use here.
6. S Bar Curls 9@80/ 5@90/ 3@100