aszxcv workout journal watch me grow

[aszxcv]

about me body weight@175 age early twenties
arms 14.5
chest 38
calves 15
quad 24
forearm 11

lifting since january 10, 2004

my workout routine
chest/tri
flat bench 135x6 135x3 135x4
incline db 40x6 40x6 40x6
close grip bench 105x6 105x6 105x5
skullcrushers 55x6 55x6 55x3
dips bw x6 x6 x5

back/bi
deadlift 135x6 155x6 165x4
bentover row barbell 65x6 65x6 75x6
shugs db 35x6 35x6 35x8
chins bw x3 x3 x3
standing bicep barbell curl 55x6 55x6 55x6
hammer curl 35x6 35x6 35x6

legs/shoulder
military press barbell 65x6 65x6 65x6
shoulder press db 25x6 25x6 25x6
front raise 10x6 10x6 10x6
standing lateral raise 25x6 25x6 25x6
squat 135x6 135x4
leg press 3plates x8 x8 x8
leg curl 3 sets at 70
leg extension 72.5 for 3 sets
standingcalf raise db@40

[Heisman]

Good to see you starting a journal. I have a couple of suggestions.

Do the leaning forward dips before the close grip bench and skull crushers.

Only do two sets of standing bicep barbell curls and hammer curls and do two sets of pull ups instead.

Do bent over laterals instead of front raises. Take out the leg extensions and do stiff legged deadlifts instead.

Good luck. I would explain why I would make the changes but I am very tired. Sorry. I will explain tomorrow unless someone else says something instead.

[aszxcv]

thanks for the advice man you a good help yep the close grip bench probably drain me out when i move on to leaning forward dips

[Heisman]

Leaning forward dips are more of a chest exercise that does incorporate a lot of tricep involvement. So, they are a good last movement for the chest and first movement for the triceps. Also, they are a compound movement so you want to do them before skull crushers, which is an isolation movement.

Pull ups are a great back exercise and since you will still be doing chin ups then 4 sets of curls should be enough.

With two pressing movements for the shoulders and incline presses for the chest your front deltoids will be worked enough. So, front raises aren't needed to isolate them. However, you don't specifically hit the rear deltoids, so bent over raises should do the trick.

Leg extensions aren't that good for the knees. Also, they are an isolation movement. On top of that, you are hitting your quads hard with squats and the leg press. So, another hamstring movement would help bring more balance to your workout. Stiff legged deadlifts are great for your hamstrings, and they are a compound movement as well.

That should help clear some things up.

[noname]

I have a suggestion, too. I would remove either the military press or DB press from your shoulder workout. Only do one of these per workout. They both work the same muscles from the same angel.

[aszxcv]

Originally posted by noname
I have a suggestion, too. I would remove either the military press or DB press from your shoulder workout. Only do one of these per workout. They both work the same muscles from the same angel.

you right thanks