new work out journal--17 yrs old and in my third year of solid training

[talkabout270]

hey everyone,
to give you a little history.... i started working out cause i had nerve damage in my knee and i was in physical therapy 5-6 days a week (yes, some sundays! it blew!) and after a few months i had 5 plates on each side of the leg press and they decided i needed to start doing upper body strength so i wouldnt be too uneven between my lower and upper body strength and size. from there, i was hooked! i fell in love with lifting heavy things. i enjoy doing heavy sets with 4-8 reps. i have been working out on my own or with a training partner consistantly for the past 3 years and i have seen amazing results, as i am only 17 years old.
i will post all my workouts. i do not have official split but i generally do 2 body parts per workouts, getting between 4-6 workouts per week!

[Mitsuomi]

impressive leg press gains in only 3 months. i've been doing legs for 3 weeks and only got 3 plates on each side. but, its only a matter of time.

i'll be watching your progress. dont hold back on anything, go all out on the iron bro. goodluck!

[talkabout270]

ok, tonights workout took about two hours and i did tricepts and back.

Back

T Bar Rows:
50 lb X 20
100 X 10
125 X 8
145 X6
145 X6
145 X6
100 X10

Seated row (mid--not the low row)
115 X12
130 X10
145 X8
160 X6
160 x6
160 x5
145 x 8

Bent over BB rows

45 x 10
95 x10
95 x10
95 x 10
95 x 10
95 x 10

One arm Rows
75 x 10
85 x 8
95 x 6
95 x 5
80 x 8
80 x 6

Tricepts

Standing Overhead Extensions with EZ bar (bar weighs 25)
25 x 10
45 x 10
55 x 10
65 x 8
65 x 8
65 x 8
55 x 10

Skullcrushers with EZ bar
45 x 10
55 x 10
55 x 8
55 x 8
65 x 6
65 x 6
55 x 8

Rope Extensions (cable)
50 x 10
55 x 8
60 x 6
60 x 6
60 x 5
55 x 6

straight bar extensions (cable)
60 x 10
65 x 8
70 x 7
70 x 6
70 x 6
60 x 11

V-Bar extensions (cable)
65 x 10
70 x 8
75 x 6
80 x 5
80 x 4
80 x 4
70 x 9

My tris were amazingly pumped! Back workout was alright but i felt them while i was doing them. I'm sure ill feel it tomorrow!

[talkabout270]

impressive leg press gains in only 3 months. i've been doing legs for 3 weeks and only got 3 plates on each side. but, its only a matter of time.

i'll be watching your progress. dont hold back on anything, go all out on the iron bro. goodluck!

thanks bro. my leg press is about 7 plates on each side now. i think u can put up to 12 on each side on the machine at my gym. but i do full full reps on them now--- i literally make sure my knees touch my chest. iv been doing leg presses since i was 11 or 12 though-- the first time i had knee problems....

[talkabout270]

i aim to do about 3-4 heavy heavy sets in each excersize. sometimes 2 is enough--it all depends on what my muscles are telling me.

[Mitsuomi]

thanks bro. my leg press is about 7 plates on each side now. i think u can put up to 12 on each side on the machine at my gym. but i do full full reps on them now--- i literally make sure my knees touch my chest. iv been doing leg presses since i was 11 or 12 though-- the first time i had knee problems....

i've never done half-assed reps like i see other people do. all the way down and back up. i see people going halfway down and back up. after their done they think their all hard and ****. form > weight.

[talkabout270]

i've never done half-assed reps like i see other people do. all the way down and back up. i see people going halfway down and back up. after their done they think their all hard and ****. form > weight.

yeah, they had me doing half reps in physical therapy 3 or 4 years ago. since then iv been doing full reps though. the half reps hit your glutes hard but thats about it.

[talkabout270]

Tonights workout took about two hours for bi's and shoulders and traps

Bi's

BB curls
45 x 10
65 x 6
75 x 4
75 x 4
75 x 4
75 x 4
65 x 5

Dumbell curls
35's x 8
40's x 6
45's x 3
45's x 3
40's x 5
40's x 5

EZ bar curls
25 x 10
45 x 10
65 x 10
65 x 10
65 x 10
65 x 10
55 x 10

I usually do more for bi's but i just didnt have it in me and i wanted to get a good shoulder and trap workout

Shoulders

DB press
45's x 10
55's x 10
65's x 6
65's x 5
65's x 6
55's x 8

BB press in front
45 x 10
65 x 10
85 x 8
95 x 7
95 x 6
95 x 6

BB press behind neck
65 x 10
85 x 10
95 x 8
95 x 8
95 x 8

I think its funny that i can do more weight behind the neck.

Traps

BB shrugs in front
135 x 20
225 x 15
225 x 12
225 x 13
225 x 12

BB shurgs behind back
135 x 20
225 x 10
225 x 10
225 x 10
225 x 10

Dumbell Shrugs
70's x 10
70's x 10
70's x 10
70's x 10
70's x 10
70's x 10

All shurgs were supersetted--- a set of bb shurgs in front then a set behind and then a set of dumbell shrugs

Amazing workout---cant wait to see how i feel in the morning--my traps havent been so sore in a while

[talkabout270]

cant wait for my chest workout tomorrow night!! i love doing heavy sets for chest

[talkabout270]

i forgot to mention that all my shrugs tonight were done without straps. i forgot them at home---i usually use them and go heavier for shurgs though. i also use straps on my heaviest sets of deadlifts sometimes

[Mitsuomi]

nice workout man. amazing BB shrugs that went on for 10 reps each set. keep it up

[talkabout270]

nice workout man. amazing BB shrugs that went on for 10 reps each set. keep it up

thanks bro. i usually can get more but i forgot my straps. my grip isnt go great. iv been working on it with a gripper though

[talkabout270]

alright tonights workout took about two hours and i just did chest.

Chest

DB press on flat bench
55's x 5
65's x 5
75's x 5
80's x 5
85's x 4
85's x 4
85's x 4
85's x 4
75's x 5
65's x 10
65's x 10
65's x 10

Flat BB bench press
135 x 10
155 x 8
165 x 6
175 x 5
175 x 5
175 x 5
165 x 5
135 x 10
135 x 10
135 x 10

Flat bb bench press half reps---bottom half
115 x 8
115 x 10
115 x 10
115 x 10
115 x 8

DB flyes on flat bench
30's x 8
30's x 8
30's x 8
30's x 8

Cable Flyes
30 on each side X 10
35 on each side x 8
40 on each side x 6
40 on each side x 6
40 on each side x 6

Cable press with crossing arms over one another--hits inner chest
45 on each side x 8
50 on each side x 6
55 on each side x 5
55 on each side x 5
55 on each side x 4
50 on each side x 5

Dips with head bent forward a little so it hits lower chest
bodyweight x 6
bodyweight x 8
bodyweight x 8
bodyweight x 6

I really need to work on dips. otherwise amazing workout and a lot of sets of pressing!

[talkabout270]

off day today

[talkabout270]

short chest workout and a lot of cardio---i want to lose about 5-10 pounds by mid-april. i think thats a realistic goal. not sure why i did chest but i just was inthe mood

Cardio

Eliptical 30 min

Ran about 4 miles in 30 min---not so great


Chest

DB Flat Bench
55's x 10
65's x 10
75's x 10
85's x 5
85's x 5
85's x 6
85's x 5
75's x 8
75's x 8

Push-Ups-- all different types with feet up or hands up or on one foot or with one hand on a medecine ball totalling about 500 push ups

BB flat bench
135 x 10
145 x 8
155 x 6
165 x 4
165 x 4
165 x 4
155 x 6

not sure why i did so poorly on bb bench. i guess i did a lot of push ups

[talkabout270]

tonights workout was basically just a lot of cardio (running, eliptical, biking, walking ont he treatmill with db's in each hand and various calistenics and other stuff) and a lot of shrugs--- i wanted to hit traps well. workout lasted about 95 min in total

[Mitsuomi]

Wow, strong cardio lol. keep it up

[talkabout270]

forgot to post most of my workouts last week.... sorry! but here was todays:
i did chest and it took about two hours

DB press (flat bench)
65's x 10
75's x 7
85's x 3
85's x 3
75's x 6
75's x 6

BB flat bench
135 x 10
155 x 5
155 x 4
135 x 8
135 x 8

Flyes on flat bench
30's x 8
30's x 8
30's x 8
30's x 8

Cable Flyes
30 on each side x 6 reps for 4 sets

cable crossovers
45 on each side x 6-8 reps for 4 sets

wow this workout really sucked. im gonna change up my chest routine cause im deffinately at a platau

[talkabout270]

did legs tonight and i finished up with some cardio.

BB squat to parallel
45 x 10
135 x 5
155 x 5
175 x 5
185 x 5
185 x 5
155x 5

DB squats w db's in hands at sides--dbs came down to the floor every squat
45's x 8
50's x 6
50's x 6
45's x 6

DB Lunges
25's x 6 to each side
25's x 6 to each side
25's x 6 to each side

BB lunges
45 x 6 to each side
65 x 5 to each side
65 x 4 to each side
45 x 5 to each side

deadlifts
135 x 8
185 x 6
225 x 3
225 x 3
135 x 8

finished up with some cardio.... guess well see how my legs feel tomorrow! i wanted to do some leg extensions, leg curls, and possibly leg presses but my gym is getting all new strength training machines so only the free weights and cardio sections were open tonight! so thats how it went

[talkabout270]

sorry i forgot to post last nights workout but here it is:

Tricepts

Skull Crushers w narrow grip on EZ bar
25 x 10
45 x 10
55 x 10
65 x 8
75 x 6
75 x 6
75x 6
55x 8

standing over head extensions with narrow grip on ez bar
45 x 10
55x 8
65 x 6
65 x 6
55x 8
55 x 9

Rope extensions on cables
50 x 10
60 x 7
65 x 5
70 x 4
70 x 4
70 x 4
50 x 10

Straight bar tricepts extensions on cables
60 x 10
70 x 6
75 x 4
75 x 4
70 x 7
60 x 10

v bar tricept extensions on cables
70 x 8
75 x 6
75 x 6
75 x 6
70 x 6

finished up w some cardio. my tris are very soar though today so it was a great workotu!

[talkabout270]

ok tonights workout was shoulders and back.

Shoulders

DB press
45's x 10
55's x 6
55's x 6
55's x 6

BB press behind neck
45 x 10
65 x 10
85 x 8
95 x 8
95 x 7

BB press in front
85 x 10
85 x 10
85 x 10
85 x 10

Standing BB press in front
65 x 10
65 x 10
65 x 10

standing bb press behind neck
65 x 10
65 x 10

lateral raises
20's x 10
20's x 10
20's x 10
20's x 10
20's x 10

Back

Bent over bb rows
95 x 10
135 x 8
135 x 8
135 x 8
135 x 8

T bar rows
110 x 10
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

Seated row
120 x 10
120 x 10
120 x 10
135 x 8
135 x 8
135 x 8

Finished up with a lot of shurgs:

BB shrugs in front
135 x 15
135 x 15
185 x 12
230 x 10
230 x 10
135 x 12
135 x 12

BB shrugs in back
135 x 15
135 x 15
185 x 12
185 x 12
185 x 12
135 x 12
135 x 12

DB shrugs
85's x 10
65's x 10
45's x 10

85's x 10
65's x 10
45's x 10

85's x 10
65's x 10
45's x 10

85's x 10
65's x 10
45's x 10

85's x 10
65's x 10
45's x 10

85's x 10
65's x 10
45's x 10

85's x 10
65's x 10
45's x 10

85's x 10
65's x 10
45's x 10

All shrugs were supersetted---one set of bb shrugs in front, one set of bb shrugs in back and then 3 sets of db shrugs.

finished up with some cardio.
great workout! cant wait to see how tight my delts, back, and traps are tomorrow!

[talkabout270]

did chest tonight:

Chest

DB incline press
45 x 10
55 x 12
65 x 8
65 x 8
55 x 10
55 x 10

Flat db press
55 x 10
55 x 10
55 x 10
55 x 10

flat bench flyes
25's x 12 for 4 sets

Dips with head bent forward so it hits lower chest
4 sets of 8 dips

did a lot of cardio and thats about it. im going to be doing just a few sets of heavy bb bench on sunday so i went light today for more reps.

[talkabout270]

i forgot to add all my different push ups with my feet up and hands up and all different ways and with one leg up and all different stuff. probably totalled about 300 push ups

toimorrows gonna be bi's cant wait

[talkabout270]

Yesterday's workout:

Bicepts:

BB curls
45 x 15
55 x 12
65 x 10
65 x 10
65 x 10
45 x 15

DB curls
30's x 10
30's x 10
30's x 10
30's x 10
30's x 10

EZ bar curls (medium grip)
45 x 10
65 x 10
65 x 10
65 x 10
45 x 10

Finished up with 4 sets of concentration curls on the cable towers. did drop sets in each of these sets too! so it came out to about 4 mini sets per set--wow did my bis feel pumped and tight after those!!
Then i finished with some cardio


off day today. tomorrow will most probably be legs with some heavy bb bench and ill finish up with some cardio. im also thinking about doing shoulders and traps too possibly. or back. i really dont know yet! well see whats tight and whats not in the morning!

[talkabout270]

i need some more neck and trap excersizes.... anyone got any ideas?

[ossizen]

For my traps, it's been rack pulls and deadlifts. They respond well to the pulls.

How about neck raises?

[talkabout270]

iv tried neck raises but when i put a plate on my neck it just feels awkward... you know?

[Josh Butler]

i need some more neck and trap excersizes.... anyone got any ideas?

Low Row to the neck with the triceps rope. I did these a few days ago along with smith shrugs and it fried my traps... Good Luck.

[talkabout270]

did chest and back today.

Chest

BB Flat bench
135 x 5
155 x 5
165 x 5
175 x 5
185 x 3
185 x 3
185 x 3
165 x 4

BB incline bench
135 x 5
155 x 5
165 x 4
175 x 1
175 x 1
155 x 4

I did some cable flyes and dips to finish up chest.

Cable Flyes
4 sets with 30 pounds on each side

Dips (seated dip machine)
100 x 15
100x 15
120 x 10
120 x 10
140 x 8
140 x 8
160 x 6
160 x 6

Back

T Bar rows
95x 10
120 x 10
145 x 10
155 x 8
155 x 8
155 x 8

Bent over bb rows
95 x 10
115 x 10
135 x 8
135 x 8
135 x 8

Seated Rows
120 x 8
180 x 8
195 x 6
210 x 4
210 x 4
210 x 4
210 x 4

[talkabout270]

Low Row to the neck with the triceps rope. I did these a few days ago along with smith shrugs and it fried my traps... Good Luck.

thanks. iv seen those done and i think im going to start doing them