invast's Journal !!!

[invast]

OK, It has been about one year since I have done any sort of lifting, and then I only went for about 1 1/2 months. Since that time I have been active in sports/lazy. Anyways I just finished my last season of wrestling as I am a senior in high school and do not plan to continue sports through college. So in order to stay in shap I have decided to take up lifting. I seem to start off weak with weights, but tend to adapt very quickly. My main week point is my legs, but I should be able to get them up to par within 1-2 months.

My workout plan consists of a 4 day split:

Monday: Chest/Bi's
Tuesday: Thighs/Calves
Wednesday: OFF
Thursday: Back/Triceps
Friday: Shoulders/Traps/Abs
Saturday: OFF
Sunday: OFF

For my sets and reps, I do 3 sets of 4-6/6-8 for all my workouts. Once I am able to perform 3 sets of 6/8 I up the weight. I started my workout rountine last week, but will start posting it this coming week since I have edited my workout and some of it would be confusing.

My weight and stats are in my signature and will be updated at the beggining of every month.

[No Sents]

Whats your routine/diet look like?

[invast]

___ MON

CHEST:
BENCH PRESSES 1 SET OF 10 REPS, 3 SETS OF 4-6 REPS
BENCH MAX 1X6, 1X3, 1X1, 1X1, ETC...
(EVERY FOURTH WEEK MAX)
INCLINE DUMBBELL BENCH PRESSES 3 SETS OF 4-6 REPS
PARALLEL BAR DIPS 3 SETS OF 4-6 REPS
PULLOVERS 3 SETS OF 4-6 REPS

BICEPS:
BARBELL CURLS 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
INCLINE DUMBBELL CURLS 3 SETS OF 6-8 REPS
DUMBBELL HAMMER CURLS 3 SETS OF 6-8 REPS

___ TUE

LEGS:
SQUATS 1 SET OF 10 REPS, 3 SETS OF 4-6 REPS
HACK SQUATS 3 SETS OF 4-6 REPS
LEG EXTENSIONS 3 SETS OF 4-6 REPS
LEG CURLS 1 SET OF 10 REPS, 3 SETS OF 4-6 REPS
STANDING LEG CURLS 3 SETS OF 4-6 REPS

CALVES:
STANDING CALF RAISES 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
SEATED CALF RAISES 3 SETS OF 6-8 REPS

___ THU

BACK:
PULL UPS 1 SET OF 10 REPS, 3 SETS OF 4-6 REPS
CLOSE GRIP CHINS 3 SETS OF 4-6 REPS
BENT OVER BARBELL ROWS 3 SETS OF 4-6 REPS
HYPEREXTENSIONS 1 SET OF 10 REPS, 3 SETS OF 4-6 REPS

TRICEPS:
CLOSE GRIP BENCH 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
LYING TRICEPS EXTENSIONS 3 SETS OF 6-8 REPS
ONE ARM TRICEPS EXTENSIONS 3 SETS OF 6-8 REPS

___ FRI

SHOULDERS:
MILITARY PRESSES 1 SET OF 10 REPS, 3 SETS OF 4-6 REPS
LATERAL RAISES 3 SETS OF 4-6 REPS
BENT OVER LATERALS 3 SETS OF 4-6 REPS

TRAPS:
BARBELL SHRUGS 3 SETS OF 4-6 REPS
DUMBBELL SHRUGS 3 SETS OF 4-6 REPS

ABS:
ANTI GRAVITY CRUNCHES 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
MACHINE CRUNCHES 3 SETS OF 6-8 REPS

[invast]

My diet consists of my suppliments listed in my sig, and taking in a good amount of protein/carbs/fats. I don't have a strict written down diet, I just take notice to what I eat throughout the day and make sure I get all the nutrition I need.

[MrSinister]

dont worry about the legs... imo its the easiest muscle group to grow and they grow pretty quick if u hit them hard enough. Train them like u have in your split and they will explode in size before u know it

[invast]

Monday 4/12/04

CHEST 10 4-6
BENCH PRESSES - 115(10),165(3x6)

INCLINE DUMBBELL BENCH PRESSES - 55(3x6)

WEIGHTED PARALLEL BAR DIPS - 10(3x6)

DUMBBELL PULLOVERS - 70(3x6)

NOTES:
I could have done 8 for my first set of bench, but the last set was tough, I will be going up to 170lbs next week. Incline was easy I will up that to 60lbs maybe 65lbs if I feel up to it. I will either up my weighted dips to 20lbs or 25lbs, haven't decided yet, I will see how my other lifts go. Pullovers I will keep at 70 as I realized after I came home that I was doing them wrong.

BICEPS 12 6-8
BARBELL CURLS - 30(12),60(8)(7)(6)

INCLINE DUMBBELL CURLS - 20(3x8)

HAMMER DUMBBELL CURLS - 20(3x8)

NOTES:
I will be increasing the weight for incline and hammer to 25lbs next week, and should be able to get 60lbs for bb easy 3x8 also.

[invast]

Tuesday 4/13/04

LEGS 10 4-6
SQUATS - 45(10),175(3x6)

HACK SQUATS - 150(3x6)

LEG EXTENSIONS - 80(3x6)

LEG CURLS - 30(10),70(3x6)

STANDING LEG CURLS - 40(3x6)

NOTES:
I felt really good with my squats considering last week (my first week doing them in a year) I only did 135 and that was tough. This time however I was able to push out 175 fairly easy, I will up it to 185 next week. The hack squats felt good, I will put them to 160 next week. Leg extensions were again fairly easy, I will up them to 90. Leg curls were very easy, I will put them at 80, then if that is easy I will go to 90. Standing leg curls I will keep at 40.

CALVES 12 6-8
STANDING CALF RAISES - 100(10),180(3x6)

SEATED CALF RAISES - 45(10),90(3x6)

NOTES:
The standing calf raises were fairly easy, I will up them to 190 next week. The seated calf raises were very easy, I will up them to 110.

[invast]

Thursday 4/15/04

BACK 10 4-6
WEIGHTED PULL UPS - 5(6)(5)(4)

WEIGHTED CLOSE GRIP CHINS - 5(6)(6)(5)

BENT OVER ROWS - 145(3x6)

GOOD MORNINGS - 40(10),80(3x6)

NOTES:
The only exercises I plan to increase next week are close grip chins to 10lbs and good mornings to 90lbs.

TRICEPS 12 6-8
CLOSE GRIP BENCH - 45(10),135(3x8)

LYING TRICEPS EXTENSIONS - 70(3x8)

ONE ARM TRICEPS EXTENSIONS - 20(3x8)

NOTES:
I will increase close grip bench to 145lbs next week, and increase one arm tricep extenions to 25lbs. I'm going to leave lying extensions to make sure I have proper form.