View Full Version : invast's Journal !!!
04-11-2004, 07:34 PM
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:
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.
04-11-2004, 07:44 PM
Whats your routine/diet look like?
04-11-2004, 11:44 PM
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
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
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
STANDING CALF RAISES 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
SEATED CALF RAISES 3 SETS OF 6-8 REPS
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
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
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
BARBELL SHRUGS 3 SETS OF 4-6 REPS
DUMBBELL SHRUGS 3 SETS OF 4-6 REPS
ANTI GRAVITY CRUNCHES 1 SET OF 12 REPS, 3 SETS OF 6-8 REPS
MACHINE CRUNCHES 3 SETS OF 6-8 REPS
04-11-2004, 11:46 PM
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.
04-12-2004, 12:39 AM
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
04-12-2004, 08:07 PM
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)
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)
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.
04-13-2004, 04:37 PM
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)
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)
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.
04-15-2004, 04:13 PM
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)
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)
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.