It's Time...2.0

[Sandguy]

I used to log my workouts here, but I became inconsistent in the gym due to school and laziness. I graduated last month, and it's time to get back in the gym regularly.

The link to my old journal is here: http://forum.bodybuilding.com/showth...hp?t=109204991

The workouts will include moderate to high volume, and I'll be following the same type of split as in my previous journal. The split is located below:

Heavy upper
Heavy lower
Off/Cardio
Chest/Back hypertrophy
Legs hypertrophy
Shoulders/Arms hypertrophy
Off/Cardio

[Sandguy]

Flat BB Bench

185x10
205x8
225x5
225x5
245x4
245x4
265x2

BB Row - deload each rep

185x8
205x5
225x5
225x5
245x4
225x5

Seated Smith Machine OHP

155x9
185x6
185x5
135x10

Weighted Dip

45x10
70x9
90x5
90x6

----------------------------superset with--------------------------

Weighted Chin

BWx10
25x7
25x4
BWx8

High Incline Cross Body Crunch - reps counted per side

BWx5
BWx5
BWx5
BWx5

Overall, it was a pretty decent workout. My numbers were a little lower due to fatigue from workouts earlier in the week, but that was expected. Smith Machine power shrugs will be thrown in next Wednesday.

[Sandguy]

Hit up a new gym with a friend tonight. Unfortunately, the gym didn't have the same equipment as my regular gym, and I had to modify the workout to suit what the gym had.

Squats

225x10
275x5
315x5
315x5
315x5
345x5
365x2

The remainder of the workout consisted of leg curls, leg extensions, plate-loaded squat machine, and seated calf raises. The squat machine was new to me, and a welcomed new exercise. I wish my regular gym had one. Overall, the workout was just alright. I didn't sleep well last night, and I had a headache for most of the session.

[Sandguy]

Incline DB Press - approximately 45 degrees

55x15
65x15
75x15
80x12
80x12
75x10
75x8

Yates Row

185x12
205x12
225x12
225x10
185x15
185x15

Flat DB Flye

40x10
40x15
45x10
45x10

-----------------------------superset-------------------------------

BTN Lat Pulldown

150x15
150x15
165x10
165x11

Weighted Dip

BWx10
+10x15
+25x12
BWx22

-------------------------------superset--------------------------------

CG Cable Row

135x10
165x15
180x12
135x17

Landmine - weight added to bar

45x7
45x7
45x7

--------------------------------superset--------------------------------

DB Shrug

100x13
100x13
100x13

Pretty solid workout. My energy level was completely drained by the end. I started performing Landmines within the past couple of weeks, and it seems like a great exercise.

[Sandguy]

I haven't been feeling well, and I missed two workouts last week.

<u>Heavy Upper Body</u> - from 1/8/14

Flat BB Bench

185x8
205x5
225x5
225x5
245x5
245x4
265x3

BB Row - deload each rep

185x8
205x5
225x5
245x5
245x5
245x5

Seated Smith Machine OHP - bench adjusted to about 100 degrees, bar counted as 45lbs

185x6
205x5
225x5
225x5
205x7

Weighted Dip

45x10
90x5
100x5
115x4

----------------------------superset with--------------------------

Weighted Chin - performed on smith machine bar

BWx10
25x6
45x5
25x6

Decline Cross Body Crunch - reps counted per side, low-mid setting

BWx10
BWx10
BWx10

-------------------------------superset with---------------------------------------

Smith Machine Power Shrug - bar counted as 45lbs

315x20
365x20
405x15

[Sandguy]

Today's Workout

Squat - Knee sleeves used on heavier sets

275x5
315x5
315x5
345x5
375x4
385x2
405x1
315x6

EZ Curl Bar Lunge - steps per leg, too many people to do BB Lunges

110x5
110x5
110x5

Rack Pull - Bar at knee level, hands were hurting along calluses on last couple of sets

495x5
545x5
585x4.5 (so close to 5)
605x1

Leg Extension

88x15
110x12
110x12

-------------------------------------------------superset with----------------------------------------

Single-Leg Leg Press Machine Calf Raise - wanted to do more sets, but someone was on the machine when I went to do 2nd set

105x20

Lying Leg Curl

110x12
110x12
110x7

----------------------------------------------superset with--------------------------------------

Seated Calf Raise

115x25
115x25
115x18

[Sandguy]

Yesterday's Workout

Incline DB Press - about 45 degree incline

50x20
60x15
70x15
80x12
80x12
80x10
75x10

Yates Row

185x10
205x12
225x12
245x8
225x10

Flat DB Flye

40x15
45x15
45x10
45x10

-----------------------------superset with---------------------------------

BTN Lat Pulldown

165x15
165x15
165x10
165x10

Dip

BWx20
BWx20
BWx20

-----------------------------superset with------------------------------------

CG Cable Row

135x15
135x15
135x15

Landmine

45x7
45x7
45x7

-----------------------------superset with-----------------------------------

DB Shrug

100x15
100x15
100x15

[Sandguy]

I forgot the gym closed 30 minutes earlier on today so I had to complete a good leg workout in a limited amount of time. Workout was completed in about 25 minutes.

Leg Press

540x10
540x10
540x10
540x10
540x10
630x10
630x10
630x10
630x10
630x10

Lying Leg Curl

110x15
110x15
110x10

----------------------------superset with-------------------------------

Seated Calf Raise

135x20
135x20
135x10

[Sandguy]

Seated OH DB Press

65x15
65x15
70x10
70x10
70x5

Cross-Body Hammer Curl

30x15
30x15
40x10
45x10
50x8

Incline Smith Machine RGBP - bar counted as 45lbs

185x15
205x10
225x10
225x8
205x8

Seated DB Lateral Raise

25x15
30x12
30x10

-------------------------------superset with----------------------------------

DB Rear Delt Raise

35x15
40x12
40x10

Single Arm Machine Preacher Curl

35x15
35x10
35x8

---------------------------superset with---------------------------------

Seated Single Arm Machine Tricep Extension

44x20
44x20
44x15

Shrug Machine

90x9 - grip was lacking. Used straps on remainder of sets
90x16
90x17

--------------------------------superset with-----------------------------------

Leg Raise - bring legs up, across body, lower legs, repeat. <-- counted as one rep

x10
x10
x10

[Sandguy]

The sessions have been going really well, but I haven't gotten around to posting them on here. I had some prior obligations last week, and I wasn't able to fit in an upper heavy workout on its designated day. I pushed the upper heavy workout to the following day, which meant a two workout day with upper heavy in the early afternoon and lower heavy in the early evening. It was exhausting to say the least.

Upper Heavy - early afternoon

Flat BB Bench - I'm feeling a little pain in my arm pit area when benching, and it affected my numbers. It only hurts when flat benching and a little on weighted dips. There's no pain when performing incline bench or overhead pressing movements.

185x8
205x5
225x5
225x5
245x4
245x3

BB Row - deload each rep

185x8
205x5
225x5
255x5 - a little too heavy and sacrificed form
245x5
245x5

Seated Smith OH Press

185x8
205x5
225x4
205x5
205x4

Weighted Dip

45x10
90x5
115x5
125x3

------------------------------------------superset with-------------------------------------------

Weighted Chin

25x10
45x5
45x4
35x5

__________________________________________________ _____________________________________________


Lower Heavy - early evening

Squat

275x5
315x5
345x5
365x4
385x2
405x2

Leg Press - plates per side (pps)

6ppsx5
7ppsx5
8ppsx5
9ppsx5
10ppsx5
11pps+10lb platex4

[Sandguy]

Yesterday's Session

Chest/Back Hyper

Incline DB Press

50x20
60x15
70x15
80x15
90x14
90x11

Yates Row

185x15
205x10
225x10
225x10
225x10
225x10

Flat DB Flye

45x10
45x10
45x10
45x14

-----------------------------------------------superset with----------------------------------------------------

BTN Lat Pulldown

180x10
180x10
180x12
180x9

Dip

BWx30
BWx25
BWx21

---------------------------------------------superset with------------------------------------------------------

CG Cable Row

165x15
165x15
165x9

Landmine

45x8
45x8
45x8

-------------------------------------------superset with---------------------------------------------------

DB Shrug

105x20
105x20
105x20

[Sandguy]

Legs Hyper

Squat

225x10
275x10
315x10
335x6

EZ Curl Bar Lunge - steps per leg

80x9
80x10
80x10
80x10

Leg Press - plates per side (pps)

7ppsx15
7ppsx15
7ppsx15
7ppsx12

Donkey Calf Raise

x40
x30
x30

---------------------------------------------------------superset with-----------------------------------------------------

Seated Calf Raise

115x20
115x20
115x20

[Sandguy]

Shoulders/Arms Hyper

Seated OH DB Press

60x15
70x12
70x12
70x12
70x12

Cross-Body Hammer Curl

35x15
40x10
45x10
50x10
35x9

Incline Smith Machine RGBP

185x11
205x10
225x8
205x7

Seated DB Lateral Raise

30x12
30x12
30x12

----------------------------------------------superset with------------------------------------------

DB Rear Delt Raise

40x12
40x12
45x12

Single Arm Machine Preacher Curl

35x15
35x13
35x11

-----------------------------------------------superset with---------------------------------------------------

Seated Single Arm Machine Tri Extension

44x20
55x20
66x15

Shrug Machine - pounds per side

90x20
135x15
135x10

---------------------------------------superset with---------------------------------------------

Leg Raise

BWx13
BWx13
BWx10

[Sandguy]

1/22/14

Low Incline DB Press

100x5
105x5
110x5
115x5
120x5
105x9

BB Row - deload each rep

185x8
225x5
225x5
245x5
245x5
255x5

Seated OH DB Press

70x10
80x5
80x5
90x5
90x5
90x5

Decline Cross-Body Crunch

BWx10
BWx10
BWx10
BWx10

-----------------------------------superset with------------------------------------

Smith Machine Power Shrug - bar counted as 45lbs

315x20
365x25
405x20
455x20

[Sandguy]

1/23/14

Squat

275x5
315x5
345x5
365x5
385x5
405x3
425x1

Leg Press - pps=plates per side

6ppsx5
7ppsx5
8ppsx5
9ppsx5
10ppsx1 - tweaked my calf, but it's feeling better.