Asoto's 06 Journal...

[asoto]

Had to start a new journal as the other one just didnt appeal to me. I have taken a week off and am doing strictly cardio until Mar 13. I am thinking of doing a 3 day split instead of a 4 day split due to not always having enough time. Starting stats for me are:
Ht 5'9"
Chest 49"
waist 38"
Arms 17"
Neck 18"
Thighs 24.5"
calves 17"
forearms 15"
Weight 217
BF ~16-19% (I say this because when the gym did the measurements, the 3 spots were the tri, ab, and hip and not the chest,ab,thigh. there is a 3% difference between me and the gym)
Meal plan 2000-2500 calories, 210 g P, <80g , 300 g Carb
The goal is to drop the BF and maintain what muscle I have by May 31(42 bday)
I hope to be under 15% bf, with some vascularity(some) and hopefully a smaller waist to get that V shape on the upper body.
I purchased a fast trackII bf analyzer, has anyone used it and are you confident with its accuracy?
Thanks for dropping by
Alex

[Gunn27]

Good luck Asoto, we'll be wathcing. :)

[Hibiscus09]

Good luck, Asoto! :)

Gunn, when did you develop a lisp? :D

[KALIMAN91]

Good luck, Asoto! :)

Gunn, when did you develop a lisp? :D

LMAO! A withp!

[Gunn27]

Gunn, when did you develop a lisp? :DJutht thith morning. ;)

[asoto]

thanks for the support!

[HoosierHardGain]

Good luck, asoto!

[GREENFEATHER]

Good luck asoto!

[jaguarr]

Setting goals like this is an excellent way to get results and keep yourself motivated. Kick some ass, asoto!

jag

[asoto]

Thanks Jag!
Appreciate the boost, I've dropped in on your journal as well as others to get an idea of different routines to change things up and spur some growth. I am really wanting to go with a 3 day split, just gotta change my mental focus so I wont get anxious on Off-days.
I will try this starting Mon 3/13
Mon- Chest/triceps/cardio
tues- cardio
Wed- back/ biceps/cardio
thurs- legs/ delts
Fri-Sun- Off(some cardio-if I can fit it in)
I'll be giving this a go for 4 weeks and see how my body responds to it.

[GSCampbell]

Wed- back/ biceps/cardio
thurs- legs/ delts


Quick question and it's probably none of my business - why have these back-to-back? I find that I tend to need a little more rest between back and legs.

Just curious.

[jaguarr]

Quick question and it's probably none of my business - why have these back-to-back? I find that I tend to need a little more rest between back and legs.

Just curious.


Same thing I was wondering, actually.

jag

[asoto]

This is temp and may change the leg routine to Sat because my sched lately is not allowing me to hit the gym on Fri the last few weeks. Things will balance out in April, and I'll be able to lift Mon-Wed-Fri. I was thinking about the change right after I posted. So the routine will look more like this for the next 3 weeks
Mon- Chest/ Triceps/Cardio(30min)
Tues- Cardio(60 min)
Wed- Legs/ Delts
Thurs- Cardio(60min)
Fri-Off
Sat-Back/Biceps/Cardio(30min)
Sun-Off
I believe this looks better to me in allowing enough rest for the muscles.
I appreciate the questions, I dont always see everything like I think I do.
Alex

[jaguarr]

I like the change. Hit it hard and give it 6-8 weeks to work it's magic. :cool:

jag

[asoto]

Day one chest/tris

I felt a bit tired from the weekend ( did a s*&tload of yard work and gathered wood for our firepit and camping), but got rejuvenated when I got to the gym. I was in for a good pump today

Incline Bench
185X10
205X6
225X5
205X5 the last set was really nice and controlled and got a good burn
Flat DB bench- first time doing these in years, didnt know what to expect
80X9
85X6
90X6- got a good pump during the last set and was surprised at how I had no problem handling the weights
PD Flyes Machine- had to put the braces for these just in case
70X11
85X10- Felt no pain at the end of the routine and got a good burn
Xovers
3X10X60 really had a good chest pump and there was NO pain to worry about
Triceps
Triceps Pushdowns
140X15
170X10X2
Felt the triceps getting a bit tired, this is the first time in years that I am working them together
Overhead DB extensions
75X8
85X6
90X5
Felt a strong burn from the moment I started the exercise. My tri's felt hard as rocks to the touch
Dips
3X12
Cardio 30 mins 135 BPM 345 Cal
Felt really good for the first day, ready to go home and wok on the other part- the eating part!

[Hibiscus09]

Great workout! :)

[jaguarr]

How's the muscles feeling today after that great workout, asoto?

jag

[asoto]

Man I felt it today! After a long day at work, I was ready to crash, but I mustered up enough energy to go do some cardio. Did 30 min on each the Treadmill and the Bike and after downing a protein shake, I am off to take care of some things around here and cook something for my wife, trying to score some brownie points, lol.
Tomorrow is leg/delts- Im gettin phsyched already! Thanks for the compliment Hibby, it felt great!
Later everybody
Al

[asoto]

Hit the legs good yesterday and i still feel some soreness in the chest and triceps. Todays w/o went like:

Squats
10X135
8X225
6X275
5X295-made sure I went as low as I could

Leg press
10X540
8X630
5X720-I could have gone 1 more but wanted to save some for extensions

leg extensions
8X205
8X205
10X100-last set changed to one leg@8 each, got a real good pump and then added both legs and could only do 2!

leg curl
10X115
8X130
8X130

Delts
military press machine
12X110
11X120
10X130-was really surprised that I got a good burn at the start of the routine

rear delt machine
10X60
8X75
8X55- rear delts were burnin after the 5th rep I couldnt believe it

side laterals-kept the arms straight, seems to isolate the delts more for me
10X20
10X20
8X25

Shrugs
3X10X85

I was wiped out afterwards, will be doing cardio today/tonight and that is always a challenge when you can barely climb the stairs!

[jaguarr]

Hey, great workout. Be sure you're stretching out real well afterwards. It'll help cut down on the soreness and keep you from becoming inflexible. :)

jag

[asoto]

Im on that Jag, thanks
Hey, how come I dont have smileys? I have icons but no smileys. Hmmm...

[Hibiscus09]

Cool beans -- I'm glad you asked the smilie question -- I was motivated enough today to find the codes. :)

http://forum.bodybuilding.com/misc.php?do=showsmilies

I didn't know how to make a few of them. Anyway, if you insert the code in, you still don't get smilies?

Great workout!!

Happy Friday!

[asoto]

Hey thanks Hibby!
I'll give that a try ;)
Hey it works! lol

[asoto]

Here is fridays WO
Lat pulls 4(10,7,7,5) 120,160,180
tbar 3(10,7,6) 95,125,135
cable row 3(10,8,7) 150,170,180
DB row 3(8,8,6) 70, 70

Hammer Curls 3(10,8,10) 60,70,75(40 on the last 4)
cable curl 2(10,8) 110,130
seated alt curl 1X7X40
OH cable curl 2(10,8) 40,50
EZ curl 1X7X95
Alt DB curl 1X8X40

BB wrist Curls 2X8X95
reverse EZ curls 2X8X70

will knock down the amount of sets for biceps this week (10 may be too much), but I cannot generate much growth with the routines Ive been using.
Will sub Preacher and/or Straight BB curl next week.
Today is Chest/Tris, cant wait!
Later all
Alex

[asoto]

Been lazy about gettin on the computer, since I work on one alot during the workday, im not to anxious to log on when I get home. Anyway, I did Chest Mon and cardio yesterday.
Chest/Triceps

Incline Bench
10X185
7X205
6X205
8X135-was really burning on this one so I went as hi and as slow as I could

Flat DB Bench
9X85
6X90
4X95

pullovers
2X10X85

Cable crossovers
2X10X60- Chest was really pumped and burning after the first set and had a resting time of 30-45 seconds between sets with 60-90 seconds between exercises.

Triceps pushdowns
10X160
10X170
10X180-got really pumped after the 2nd set and really felt it

OH DB extensions
8X85
5X90
5X90-Triceps were so burned up after the first set I was surprised I got 5 up, tried for a 6th each set but could only go 1/3 of the way

Dips(no wt added) between benches
2X15
1X12-on this last one I almost fell to the floor so I quit at 12 and man I havent seen my tris that pumped in a while. So glad that bursitis is gone! It slowed my tri work alot. I have to be careful not to extend arms to far that they lock out, it has helped to stay pain free and it has allowed me to increase my poundages

Cardio-30 min 130 BPM

Tuesday

Cardio-45 min Bike 30 min TM 15 min
130 BPM

Today is legs!

[GSCampbell]

Excellent looking workout there!

[jaguarr]

Looking good in here, asoto! Nice work!!!

jag

[asoto]

Thanks to those who dropped in and posted. I have been busy getting things caught up at work and filling in for an employee who is on vacation. So I didnt get a whole lot of time to log on and have been doing the spring thing at home, so finally I get a chance to log my wo
Sat-Just did some Biceps, no time to fit in back so I made the most of my time by trying a routine to trigger some growth, and I think I may have found something that works.
I started with
Straight BB Curls 1X10X85, 1X8X95, 1X7X105
Preacher Curls 1X10X35, 1X15X35(6 neg reps after 10)
OH cable Curls 2X10X50
Alt DB Curls 1X10X45, 1X45(once I got to 10, I would drop down 5lbs and continue until I tired and dropped dowqn 5 more until I got to 20 lbs)
My arms were fried by the time I got home and I felt it the next day for the first time in years.
So now on to tdays WO
Chest tris
Incline bench 1X20X135, 1X135X15(WU) 1X185X10, 2X205X8, 1X225X3
Flat DB press 1X85X8, 1X90X6, 1X95X4, 1X75X8
Xovers 1X12X50, 1X10X60
pd Flyes 1X10X70, 1X10X85
Tricep pushdowns
1X12X150, 1X10X160, 1X10X170
oh DB tri ext
1X85X8, 1X90X6, 1X95X4(tried and could not get a fifth)
Dips
3X15
Man Im totally tired today! I need some rest.
Hope everyone has a good evening!

[kimsquit]

Great workout!

:)

[jaguarr]

Nice work on those drop sets. Those are a good way to shake things up (and make you sore as hell! LOL! :D ).

jag

[asoto]

I did cardio on tuesday for 60 minutes but Wed was LEGS!
Since I felt tight on the lower back, I went the Hack squat instead of a full squat
Hack Squat
1X270X12
2X360X10
1X410X8

Leg Press
2X540X10
2X630X8-really felt the pump after the last rep

Leg ext
1X190X10
1X205X8
1X220X7

leg curl
1X130X12
2X145X10

Delts
Front lateral raises
3X25X10-was a good change of pace for me-really felt it

bent over rear delt raises DB
1X12X10
1X15X10
1X20X10-easier than I expected, but still got a good burn on them

seated side laterals-emhasis on holding the weights at the top
1X20X10
2X25X10-whew!

Shrugs- today with a BB
1X135X10
1X225X10
1X225X10-had to do half reps after 8 but did enough to do the job.

jumped on the bike for 30 minutes @ 135 BPM and felt good afterwards.

With the weather turning better, I might ride my bike to get in some extra cardio and just do the treadmill at the gym only.

[asoto]

Got into the gym early on Friday and worked back/biceps

Lat Pulldowns
1X140X10/1X160X9/1X170X8
TBAR Rowing
1X90X10/1X115X9/1X125X8
cable Rows
1X150X10/2X180X180
DB rows
1X75X10

Biceps
Standing cable curls
2X100X15
Alt DB curls
1X45X10/1X45X10 drop set all the way to 20
OH cable curls
1X45X10/1X10X45 drop set all the wat to 20
concentration curls
2X25X10

No cardio that day, took a break on diet this weekend (had some alcohol- didnt go crazy with food but had pizza on sunday) but didnt just lay around all weekend either. Chest and triceps today, will be changing some exercises around to continue some growth. I will also be checking BF, wt, and measurements to see progress..

[jaguarr]

Looks like you're cranking away in here, man! Keep up the hard work!

jag

[asoto]

Thanks Jag, im doing the best i can

Mon I did chest and triceps..man i hit them hard

Flat Bench
1X225X10
1X245X7
1X255X4
1X245X5
1X225X7- Man I was tired after this last set and i just started?
Incline DB Bench
1X75X8
1X80X7
1X85X4
1X70X7
Xovers
4X50X12- Man! This was a good start to my mon wo
Triceps
Pulldowns
1X150X12
1X120X12 (with rope)
1X170X10
OH DB ext
1X70X9
1X80X6
1X86X6-I really love the pump I get from this exercise!
Dips/CG Bench-alternated between these two, wow! :D
2X8 dip
2X115X9 CG bench-man that last one was a bear!
30 min cardio 135 BPM

Measurements as of 4/4/06:
Chest 48" Down 1"
waist 37.75" down.25"
arms 17" NC
neck 17.25" up.25"
Thighs 25" up .5"
calves 17" NC
Forearms 15" NC
Wt-215 down 2lbs
BF 15.4% down at least 1%
I am not sure how I feel about those readings, I do look a little more defined even though I lost some through the chest. My intake is at or around 2500 and my ratios are 40p/35c/25f but I have been cheating on the weekends slightly (by that ratios drop to 35/45/25). I shouldnt complain, I started at 22% BF a year ago. :cool:

[Hibiscus09]

Cool beans! Looks like you're making nice progress, Asoto! :)

[asoto]

Wo
Warmup 5 Min TM
Hack Squats
2X270X12
1X340X9
1X360X8
Leg Press
1X540X10
1X630X8
1X720X6
1X360X15:eek: OWW them legs burn!!
Leg Ext
1X205X10
1X220X8
1X235X12(drop set after 6 reps)- man! did that burn!
Leg Curl
3X130X10

Military Press
1X160X12
1X170X10
1X180X10
Rear Laterals Mchn
3X55X10
Side Laterals
1X25X10
2X30X8
Shrugs
1X135X12
1X205X10
1X225X10
I felt tore up after this wo! I know tomorrow is gonna be tough if I have to go on the road :(

Did 45 Min cardio on Thurs 130-135 BPM
TGIF man, cool..

[asoto]

Got into the gym this weekend and missed Fri.
The WO

Lat Pulldowns
1X130X10
1X150X8
1X170X7
1X180X6

Cable Rows
2X150X10
2X200X6

Db Rows
2X65X10
2X85X6

Straight Bar Curl
1X75X10
1X85X8
1X95X7

Hammer Curls
1X55X10
1X60X8

Alt DB curl
1X45X9
1X50X20( Drop set after 6)

OH curl (on lat machine)
1X60X10
1X70X10- now this was a different move

1 Arm cable curls
2X40X6

Whew! Man I felt that and I am feeling it still this morning. My wife made lasagna yesterday, so I tried my best to NOT OVEREAT! I did well, and had a really mellow weekend considering it rained ALL weekend. I really hate the rain...

[asoto]

Chest today
WO
Flat Bench
2X225X10
2X245X7

INcline DB bench
2X75X8
2X85X4

Xovers
2X60X10
2X70X8

Triceps Pressdown/Behind the Neck OH rope ext
2X175X12 / 2X80X10

OH DB tri ext
1X75X8
1X85X7
1X90X4

Dips (weighted 45LBs)
3X12

Great workout. Really felt a good pump on my triceps afterward and with the sun out, it made for a good day!

[ChocoChick]

Hi, Asoto. I just popped in and am wondering if it's ok to make a suggestion. I think you should move dips earlier in your routine, more as a bridge between chest and triceps, since they hit both.

Great workout :)

[asoto]

Anytime! definitely will do that cuz I need to change up the routine around a bit anyway. I would love to be able to throw in skullcrushers but the last time I did that I strained my elbow and developed bursitits. I may try again at a lighter weight (although I handled 145 pretty easily the last time). I will be out on business next week so I will be doing cardio if the hotel has no gym and really be monitoring my food intake. Right now Im at 216 and holding pretty steady there for a month. I want to get to 210 or less with good mass and lower bf (at 15.4). We'll see what next week brings I guess.
today is leg/delts, cant wait to get to the gym!

[jaguarr]

I'll second dbflgirls' suggestion of doing the dips as a bridge between your chest and triceps. Also, if you can't do dumbbell pullovers very easily, you might try some Reverse Grip and/or Close Grip bench work. Both will hit your tri's nice and hard.

jag

[asoto]

I will incorporate that next time
Legs/delts Wed

Hack squat
2X275X12
2X360X8
Tried something different besides pyramid and I felt it.
Leg Press
1X540X10
1X630X9
1X720X7
1X360X15-this burned!

Leg ext
1X205X10
1X220X8
1X235X6- I just about fell when I got off the machine :D

Leg Curl
3X145X10

Military Press
2X170X12
1X180X10

rear delts mchn
3X55X12

side laterals
1X25X10
2X30X8

Shrugs
1X135X12
1X205X10
1X225X10
Good workout in all, with a possible layoff next week it will give me time to come up with some new exercises to install in my routine

[Hibiscus09]

Great job, asoto!! :)

Happy Friday!

[asoto]

after 10 min warmup on tread mill

Lat pulldowns
3X140X10
3X170X6

cable rows
2X150X10
2X200X6

DB rows
2X80X8

Hammer Curls
3X55X10

Alt One arm cable curl
3X40X15

Preacher Curl
2X75X8

Alt Curls DB
1X40X10
1X40X20(drop set after 10)

reverse curl
2X75X8

Arms were fried after this. wish I didnt have to go out of town cuz I feel im making progress

[asoto]

Well I must say that Virginia is an interesting place. I was in Chesapeake for the week and was able to use the Golds Gym that was in the strip mall next to the Hotel. Was only 5 bucks to work out plus the first WO was free! Damn that was a nice gym. My biceps are still a little sore from the workout on Friday but since I didnt take my log book, I cant remember every thing I did.
But today is chest and triceps and I am looking forward to getting in there and start the routine back up again. BTW, I lost 2 lbs during the week which surprises me because I didnt take any extra protein to supplement with and I was trying real hard to stay away from the fried foods and extra carbs which is easy (for me) to do when out of town.

[asoto]

Went into the gym ready to try a different approach to chest and tris
First did a warmup on abs.
hanging knee raises 2X15
Crunches 2X15
ROman Chair situps 2X15
Knee raises P Bar 2X15
total time 10 minutes
On to Chest: keeping rest time to 1Minute or less
Flat DB Flyes 2X15X35-preexhausting the chest
Flat Bench 3X10X225
INcline Bench DB 3X10X70
Parallel Bar dips 3X10 - MAN! at this point my chest is really saying ouch!
crossovers 2X40X15

Triceps
Standing pushdowns 1X12X130
2X10X150-Feeling the pump!
OH DB tri ext 3X10X70- did these seated to keep from cheating
Skull Crushers 3X10X75- used a moderate weight to stay away from
injury and got a good pump!
Overall time- 50 minutes

Comments- I should have added kneeeling rope extensions but felt the workout was postitive and we'll see how well this works for me in a few weeks
I have noticed that pec development hasnt been there for me lately even though I have been hitting them hard. They appear to be flattening out on the top, last year at this time they did appear alot fuller on top. My guess is the 4 months of cardio on top of my routines may have had something to do with it. I was carrying alot more BF then and now Im at 15% but my waist has only gone down maybe 2 inches since then, so it would seem that Im losing BF from somewhere else.
Man this is going to be a nice day, I need to get outside!

[jaguarr]

Glad you had a nice trip, man. Virginia is pretty country. I have an uncle in Maryland right on the Chesapeake Bay. It's been a good 15+ years since I was in that part of the country, but I had fun exploring all around that area including parts of Virginia (Colonial Williamsburg and Kings Dominion). One thing you might try for your upper chest (and I think you are right about the bodyfat percentage going down being partly responsible for the less full look) are the incline DB presses that I've been doing that kimsquit turned me on to. There's some links in my journal on how to do them. They've really brought my upper chest out.

jag

[ChocoChick]

Nice workout there! :)

[asoto]

Hit a little snag with the legs today as I felt a numbing feeling right outside the thigh up by the hip as I came down just doing squats at 135 to warm up. So I had to can regular squats and do hacks instead
Workout

Warmup
10 min Treadmill

Hack squats
2X10X270
2X8X360
Leg Press
4X10X540
leg Ext
3X10X190
leg curl
3X10X130
legs were feeling really tired after this tiny change in the routine(was pyramiding legs for the last 4 weeks)

delts
Military press
1X12X170
1X12X180
1X9X190-Whew! the front delts burned bad after this
rear delt machine
1X10X55
2X70X70-got a good workout on the rears here
side laterals- with a 2 second hold on top @ each rep
3X25X10
I almost cramped up after the 3rd set on my way to the squat rack, never happened to me before, I think I will change the routine up next week to incorporate cable work.
SHRUGS
3X10X205 felt nice with a good hold at the top of each rep. feel it this morning. had a good day off yesterday and will hit the back/biceps today before my wife shows up to the gym (she wants me to help her train) so I can focus on helping her out.

The diet is...OK at best. It is clean, 2700 cal, 38%P, 38%C,24%F avg. I havent lost or gained any weight, but I am seeing more of a hint of definition on the upper body. I am coming up on week 7 and will check BF at week 8

[jaguarr]

Nice job, man. Probably a good idea to listen to your body on those squats. Glad to hear Mrs. Asoto is wanting you to help her out in the gym, too. My wife revealed to me that she's doing all this Pilates stuff with an eye on being able to get into the free-weights down the line, but she doesn't feel she's ready for it, yet. I thought that was kind of cool. Have fun showing her the ropes!

jag

[asoto]

Started with a warmup of
hanging leg raise and Roman chair situps 2X15 each
then did crunches 2X25 for 10 Minutes
then went on to:
Bent over BB rows
1X10X105
4X10X115
1X8X125- trying something different to get the back started then do
Lat Pulls
1X12X130
2X10X150- with the preexhaust I got a good burn on the lats
Seated cable rows
1X12X100
1X10X150
1X8X180- really felt this and started to get a bit on the biceps

Seated Alt DB curls (incline)
1X10X25
2X30X9
1X35X7.5(could'nt get that last one)

This next one I stood with one cable in each hand on the xover machine and bent slightly forward and curled while keeping the elbow still(MAN this burns!)
2X35X10
1X40X9-OOWWW!

Straight BB curl
1X45X10
1X65X9
the biceps were cookin at tis this point but I needed to finish

wrist curls 3X7X95

reverse curls 3X8X75- total lift time 55min

I am typing this really slow today but Im content that I am finally getting a NICE pump during the wo and feel the effects of it the next day (sometimes 2)

[asoto]

WO
warmup
hangning knee raises and Roman Chair situps
2X15
Crunches
2X25
10 min

DB flyes
2X12X35
Flat DB Bench
2X10X85
1X7X85
Incline DB Bench
3X10X70
Parallel Bar Dips
3X8
Xovers
2X15X40
Good pump on the chest after this, and got a little pump going on the tris

Skullcrushers
1X10X85
1X10X95
1X7X105 :D
OH DB ext
3X10X70
Rope triceps ext
1X12X70
2X10X80
my triceps felt like they were going to blow off the bone they were so pumped after the workout! Stretched out real good
Total lift time 61 min.
Feel good about the WO..

[justtryn]

Hey Asoto - just thought I'd stop by. Good work on the tris! Question - why do you start with DB Flyes instead compound movements in your presses?

[asoto]

Thanks for dropping by JT!
Just as a warm up to compound movements, pre exhausting the pecs before I get to the BIG movements. Thought Id try this until my eighth week of my 3 day split and see its results. week 8 is next week and I do feel more of an all- around pump on the pecs (including the pec-delt tie-ins), but I have added bar dips to the routine and that could be doing it as well, so I wont know until I change the format of my routine and see what has and hasnt worked. I have slowed the cardio down because I belived I have been burning LBM along with BF and I noticed the upper pecs flattening, that is how I got to this change...

[asoto]

Warmup
Hanging leg raises/Roman Chair situps superset
2X20
Crunches
2X30
10 min

Hack Squat
WU 2X12X180
1X270X10
2X360X8
Leg Press
1X10X540
2X8X630
Leg Ext
3X8X205- OMG!
Leg Curl
3X10X145

Mil press
2X90X12
2X180X10
1X190X9

Rear Delt
3X10X55

side laterals
3X10X25

Shrugs
3X10X225-PB
Total lift time 61 Min
I could barely walk out of the Gym... Man I need some food!

[jaguarr]

Thanks for dropping by JT!
Just as a warm up to compound movements, pre exhausting the pecs before I get to the BIG movements. Thought Id try this until my eighth week of my 3 day split and see its results. week 8 is next week and I do feel more of an all- around pump on the pecs (including the pec-delt tie-ins), but I have added bar dips to the routine and that could be doing it as well, so I wont know until I change the format of my routine and see what has and hasnt worked. I have slowed the cardio down because I belived I have been burning LBM along with BF and I noticed the upper pecs flattening, that is how I got to this change...


Might try doing the incline's first, THEN your heavier flat bench compounds. Those seem to warm me up nicely for my flat bench work.

jag

[asoto]

Might try doing the incline's first, THEN your heavier flat bench compounds. Those seem to warm me up nicely for my flat bench work.

jag

Ill give them a go today..

I worked back and biceps on friday and it went like this:
warm up
Bike 5min
hanging leg raises/Roman chair situps
2X20
crunches(legs up)
2X40
15 min

Back
BB Rows
6X125X10
I really felt these as I got to the 5th set but pushed thru.
Lat Puldowns
2X140X10
1X180X6
Seated cable Rows
1X150X10
2X180X8
movin on to biceps
Incline DB Curls
2X30X10
2X35X8
up 5 lbs from last week! feelin the pump
standing Xover curls (pulleys at the bottom)
4X40X10
Man these really pumped up the bi's, I love these
Straight BB curl
1X45X10
1X65X10
Concentrated on slow movements since the biceps were already tired as hell, and since the tendinitis is still lightly lingering, I moved the BB curl to the back so I don push having to go too heavy, causing injury. The last time my elbow flared up, it held me back 2-3 months on biceps work, I dont want to chance it.
wrist curls
3X95X7
Reverse curls
3X75X8
Total time
75 Min
I have one more week of my 3 day split, then I may take a week or two off, and go with a 4 day split or change around my 3 day split. I like beign in the gym alot, but the 3 day split was easier on my joints and I went thru the whole program without incident. We'll see...

[asoto]

Did no abs this time
went straight to work
Started with Incline
Incline DB Press
2X70X10
1X80X7
Flat DB bench
2X80X9
2X90X7
incline db flyes
2X45X9
xovers
2X50X12
Dips (bodyweight)
3X10- this was tough!
Tri pushdowns
1X150X12
2X170X10
Skulls
2X95X9
1X105X5
OH tri ext
2X70X10
1X75X8
1X80X5
total time 57 min
Felt real good had a fantastic pump on the chest that lasted longer than ever! Now I dont want to take a break next week after the good WO yesterday!

[jaguarr]

Nice job, man. Looks like a killer workout! How'd you like having those inclines first in the rotation?

jag

[asoto]

Nice job, man. Looks like a killer workout! How'd you like having those inclines first in the rotation?

jag

Thanks Jag
Putting the inclines first made a hellacious difference!

[asoto]

Got right to work and went to the Hack squat Machine, Im still having problems with what I can only describe as a pinched nerve in the upper left thigh by the front of the hip at the joint everytime I hit parallel or lower, but I have no poblem while using the hack squat and I go lower than parallel, so I have to stick with this. Anyway the WO

Hack Squat
Warmups 2X180X12
working sets
1X270X10
2X360X8
1X410X7- I have got a good pump going on at this point, dont know why...
Leg Press
2X540X10
1X630X9
1x720x7
Leg Ext
1X210X10
2X220X7- the last rep went 3/4 but held it for a good 15 seconds before I put her down, my legs are BURNIN!
Leg curl
3X145X10
My legs were so pumped and tight that I thought I was gonna pull a hammy after the leg curl.

Military press
1X180X10
1X190X10
1X200X9- PB

rear delt machine
1X55X10
2X70X10

side laterals
2X25X10
1X30X8

Shrugs
3X225X10

Total time 55 minutes
Another good workout with my body holding on to the pumps for some time after which is new, the only change I have made has been moving my food intake up on the weekends and doing 3000-4000 Calories with >300 g of P per day for last 10 days and still keeping the fat @ 25% of total intake. :cool:

[asoto]

Legs still aching from wed, but back to work today!
Back and biceps

Lat Pulldowns
WU 1X130X12
2X140X10
2X180X5

BB row
3X95X10
3X115X9

Seated Cable row
2X150X11

Incline DB seated curls
1X30X10
1X35X8
1X40X7

St BB curls
2X65X10
1X75X8

Xover cable curls (pulleys at the bottom)
1X30X12
1X35X10
1X40X9

reverse curls
3X75X9

wrist curls DB
1X30X12
2X35X9

total time 61 min

I was toasted by the end of this, my arms were just so pumped, they hurt when i flexed em.
I am gonna be sore tomorrow!
Have a good weekend!

[asoto]

Taking this week off, letting things heal themselves and figure Id lose some BF% before I go on my next split, probably a 4 day that will look like this
Mon chest/delts
tues back/calves
off
Thurs legs
Fri bis/tris

I still may change it, depends on scheduling. If I go with a 3day it is this
Mon- Chest/delts
tues off/cardio
wed- legs/biceps
thurs off/cardio/abs
Fri- Back/triceps

[asoto]

Will be starting a 4 day split this time for next 12 weeks and looking to add some mass while keeping the BF stable
Starting stats:
ht- 5'9"
wt- 213
BF- 13.84%(bodytracker calipers)
I will be eating >3000 cal with ~300g P and 25% fat or less
I hope I can do it.

[jaguarr]

Feel free to post your new split if you want suggestions on it. :)

jag

[Hibiscus09]

Hi asoto! :)

[GREENFEATHER]

I can't hack hack squats, lol! They tear my knees up something fierce.

[jaguarr]

Hack squats are hard on my knees AND my lower back, Greenie, so you're not alone.

jag

[asoto]

Hi Hibby :D
thanks for dropping by guys!
the split will go like this:
Mon- Chest/Triceps
Tues- Legs
Wed- Off
Thurs-Shoulders
Fri- Back/Biceps
I have been drafting out the routine and I will be having a base movments for the main muscle groups and rotate the secondary ones.
Chest
DB Incline Bench
DB Flat Bench
DB Incline Flyes
Weighted Parallel Bar dips (will try to get weight on)
Xovers
Flyes
Pullovers
Back
Lat Pulldowns
DB rows
BB rows
Seated cable rows
Pull ups (this will be hard)
Legs
Hack squats (until I can get reg squats)
Leg press
leg extensions
Lunges
Leg curls
Calf raises
Shoulders
OH DB Press
Military Press
side laterals
rear laterals
Shrugs
Biceps
Standings Barbell curls
incline seated DB curls
OH cable curls
Standing xover curls (pulleys at bottom-keeping elbows in and STILL)
Standing Alt DB curls
Hammer curls
Triceps
Pressdown
OH tricep extension
Rope pulldowns
Skullcrushers
cross bench dips
Warmups- I will be working abs a little more often and use some rotator cuff exercises to keep from getting injured (happens easily now at my age).

Now I wont be doing all exercises at each wo, still going for 60 min or less, 12-14 exercises per bodypart except arms (8 min to 10 max) with an empthasis on maintaining a less than 90 second rest between sets.

[jaguarr]

No deadlifts on back day? :D

jag

[asoto]

This was yesterdays WO
Warmups
Roman chair situps/Hanging leg raises supersset
4X25/4X20
rotator cuff (pulley at waist, arm bent, move cable out while keeping elbow still and as the pivot point) 2X20 each arm
15 min
Chest
Incline DB Bench
1X70X10
1X75X9
1X80X7
Flat DB Bench
2X80X9
2X85X6(feeling the time off here)
Dips
3X10(missed last one)
Cable xovers
3X40X15
Triceps
Skullcrushers
1X95X10
2X105X8(Damn- the arms are burning here)
OH tri ext
1X70X10
1X75X8
1X80X6
Tricep Pressdown
2X120X10
2X135X9
total time 58 min

I liked the change in order with the pressdown, I was using the whole stack when I began with this exercise and it felt like Id have to do more than 3 sets to get a good workout on the tri, this time I really felt the exercise and my triceps felt like exploding after I was done. Had my Protein shake, good stretch, went to the sauna and went home...
Forgot to add Total intake
Calories-2956
fat-75
Carb-273
Protein-292
Forgot my shake at night before bed

[asoto]

Tues
Leg day, hopefully I didnt lose much strength
The WO
Warmups
Roman chair/ Hanging leg raise
3X20 each
10 Min

Legs
Hack Squat
Warmups 2X180X12
working sets
1X270X10
2X360X8
1X410X8- I have got a good pump going on at this point, just like the last time
Leg Press
2X540X10
2X630X8
Leg Ext
1X190X10-hold for 30 seconds at top on last rep
2X205X8- held it for 20 seconds on last rep
Leg curl
2X145X10
1X160X7

Calves
standing calf raises
2X25
seated calf raises
3X90X11
Total time47 Min.
Stretched and PWO shake and was ready to take on the world (kinda- my legs are sore)
still feel it this morning and getting ready for work today.
Later all! :D