my jornal

[heavylifter954]

ive had a few journals on here...havent been here in a while...trying again to get back into lifting...ive had 2 workouts in the last 4 months......they were all this week....kinda weak right now but working on it. heres the last few workouts


back/biceps 10/16

deadlifts- 225 x 5 5 sets 1 min breaks
slow bb rows- 135 x 8, 155 x 8,7,5
pulldowns- 140 x 8,8 130 x 7
shrugs- 275 x 2, 225 x 2

bb curls- 75 x 10,8,5
concentration curls- 25's x 8,7
rp set bb curl- 65 x 7,4,3


first workout in a while went pretty good had pretty good intensity. the shrugs were hurting so i didnt really do them i dont know why but ill do them earlier next time.... havent done curls in a while they were hard...still sore as hell today from this workout.



shoulders 10/18

pushpress- 135 x 8, 155 x 8,7 165 x 5
db shoulder press- 65's x 8,5,7 dropset- 65 x 4, 35's x 8

not as intense as first workout i was sore as hell through this eorkout but it was ok...shoulders are sore today... next workout is on saturday and its chest

[heavylifter954]

chest workout from sunday.

flat bench 205 x 8
incline db- 75's x 7
flat db flys- 40's x 8

reversegrip bench ss with sukll crushers- 185 x 4, 50 x 8


did 3 sets for each exersize but onle remember first set because it was days ago but next sets were a few reps lower



back workout in about an hour so im waiting for that

[heavylifter954]

back workout from tuesday

deadlifts w/ 1 min break- 235 x 5,5,5,5,5
bb rows- 185- 8,7,6 (too sloppy)
pulldowns- 140 x 8,8,7
shrugs- 225 x 8, 275 x 8, 315 x 8, 365 x 5, 405 x 3

db curls- 45's x 4, 40's x 6,5
bb curl r/p set- 65 x 8,4,3


pretty damn good workout,,, deadlifts felt really light shrugs feeling good this time...but back has been bothering me in the not normal sore way i have a kind of sharp pain whenpinching traps sometimes....will not go higher then 315 in shrugs for a while just to be safe

[heavylifter954]

todays chest workout

bb bench- 225 x 3, 205 x 6, 205 x 4
incline db- 80's x 6, 75's x 6,5
slow negative flat bench w/out lockout and 1 min break- 138 x 8,7,4

cg bench ss with decline skulls- 135 x 8,7,6 50 x 8,8,8


i was dissapointed no real gains here....first few reps of sets felt so light then on like the 4th rep it felt a million times heavier...weird....ordered somesupplements today....a kilo of bcaa's, kilo of cee, kilo of aakg, 200 grams of citrulline malate and some rhodiola rosea..........never reallytaken supps before so i hope they work...

[heavylifter954]

weiged in this morning at 184.5......that pretty low

[heavylifter954]

morning weight- 187.5


this is my back workout from 2 days ago.

hammer pullups- bw x 8,6,5
seated cable row- 120 x 8,7,7
shrugs- 315 x 17,10,8 365 x 5

bb curls- 75 x 10,8,6
db reverse preacher curl- right/left 30 x 7/4 25 x 10/6, 8/5
burnout set with 65 lbs



pretty good workout....wasnt up for deads today and did some new things for back... ****ty bicep pump for some reason....day after this workout i wasnt sore at all...2 days later (today) im sore as hell.....anyway aoulder workout in a few hrs ill post later

[heavylifter954]

shoulder workout

seated military- 155 x 6,6,5
side laterals-25's x 11,10,9
db press ds w/no lockout- 60's x 8 35's x 6

short workout but amazing pumpsnever seen shoulders so pumped up and traps were huge alse after the side laterals...dont know if thats a good thing since i do them on back day....2 day break and then chest day on saturday

[heavylifter954]

chest/tri

bb bench- 225 x 5,4,3
flat db bench- 100's x 1 :(, 90's x 2 :( 80's x 8
incline db bench- 70's x 8,7,6

reverse grip bench- 135 x 6,6,6


not to bad db benches were so bad i dont know why but bench went up 2 reps...also i was drinking last night....tried my supps before this workout didnt notice anything from it.