Drewlander's Training Journal

[Drewlander]

First of all....I think following back day with legs day is a BAD IDEA. Comments???? When I went to do squats after doing leg press, I strained my lower back a bit. Yeah...not fun. Anyway, here's what I did today:

Leg Press:
360x8
360x8
360x8

Squats:
135x10
185x7 (this is where it went bad...even with perfect form)
145x10

Stiff Leg Deadlift:
135x9
145x6
145x6

Lying Leg Curls:
125x8
125x6
125x6

Seated Calf Raises:
115x8
115x8
115x8

Standing Calf Raises:
180x8
180x6
180x7


Comments: I'm still frustrated with my weak grip...I feel that I can do more weight/reps (i.e. with Deadlifts and such) but my grip gives out and I can't grasp the bar anymore. Ideas would be greatly appreciated.

Peace.

[dpaul4553]

I can't think of a reason to not do legs the day after back, but if it hurts I'd say your body is telling you something. Try mixing it up next week and see what happens.

Do you usually do leg presses and squats? Just curious, I would think that both could lead to over working the legs.

[Drewlander]

Yeah I'm gonna try back day followed by shoulder day next week instead. We'll see how I feel doing that. And yes, I usually do squats and leg press on the same day. I really dont think I'm overtraining, since I'm not doing a lot of weight for squats. Plus ur legs can handle a lot of stress since they're supporting you all the time. (That's why it's so darn hard to build mass on ur calves)

[Drewlander]

DB Overhead Press:
100x7
100x7
100x7

Arnold Presses:
60x10
70x8
70x8

Seated DB Lateral Raises:
20 lbs/hand x 9
20x8
20x8

Wide Grip Upright Rows:
70x9
80x8
80x7

Smith Barbell Shrugs (alternating in front or behind back grip each set):
185x12
185x10
185x12
185x10
185x12
185x10

Abs: 2 sets of cable crunches, weighted decline crunches, and hanging leg raises

Later!

[Drewlander]

Barbell Curls:
75x8
75x8
75x8
supersets with
Skull Crushers--Decline Bench:
75x8
75x8
75x8
----------------------------------
Incline Bench Dumbbell Curls:
30x7
30x7
30x7
supersets with
Reverse Grip Tricep Pushdowns--Straight Bar attachment:
100x10
100x10
110x10
----------------------------------
Hammer Curls (keep arms in front of thighs w/o letting weight touch thighs)
20x7
20x7
20x6
supersets with
French Curls (these were too easy, so I wont do them next time):
55x10
60x10
65x10


Comments: This routine gave me such a HUGE pump for some reason today. Too bad my arms will deflate in about 30 minutes, ha!

Tomorrow is Off Day......HAPPY EASTER EVERYONE!!!!!!!! =)

[Drewlander]

Barbell Bench:
135x10
185x8
190x8
195x8
200x5

DB Incline Bench:
90x12
120x8
120x6

DB Pullovers:
60x10
65x8
65x8

DB Flyes:
30x8
30x8
30x8

Comments: This only took me about 35 minutes to do. I had to get in and get out today cause I had to be at the lottery for my 3rd year rotations at 5 PM. Which means that I didnt rest very much and therefore didn't do as much weight or sets as I did last week. I also had to choose some easier lifts (like flyes) just cause I didn't want to have a long rest period. Next week will be better. Still got a great pump out of today, though!

Peace!

[Drewlander]

BB Rows:
155x8
165x8
170x6
170x6

Deadlifts:
225x5
205x8
205x7

CG Cable Row:
100x8
100x8
100x8

CG Lat Pulldowns:
125x7
125x7
125x7

Hyperextensions:
25x12
25x12
25x12

Abs: 2 sets of high cable side crunches.

Comments: GREAT workout today....even though I had to drop the weight in deadlifts...lower back just not feeling it, and don't want to injure it.

Peace!

[Drewlander]

Arnold Press:
60x8
70x8
80x7

Nautilus Overhead Press:
95x12
130x10
180x8

Heavy Smith Machine Barbell Shrugs:
185x12 (front shrugs)
185x12 (behind back shrugs)
185x12 (front)
185x10 (back)
185x12 (front)
185x10 (back)

Wide Grip Upright Rows:
80x8
80x7
80x8

Seated Dumbbell Lateral Raise:
20x8
20x8
20x8

[Drewlander]

Leg Press:
360x8
360x8
380x7

Squats:
155x8
160x8
165x8

Lying Leg Curls:
135x9
140x8
145x6

Frog Squats on Smith Machine:
115x8
125x8
130x8

Seated Calf Raises:
117.5x8
117.5x8
117.5x8

Standing Calf Raises:
185x8
185x7
185x8

Comments: I really need to strengthen my lower back so it doesn't hurt as much when I'm doing squats. It's not pushing the weight I have a problem with, it's supporting the back. Idk.....any advice besides not doing squats??

Thanks!

[Carla Hampshire]

Try squats with a 5 lb weight stationed under each heel. To strengthen lower back you can try hyperextensions!

Originally Posted by Drewlander

Leg Press:
360x8
360x8
380x7

Squats:
155x8
160x8
165x8

Lying Leg Curls:
135x9
140x8
145x6

Frog Squats on Smith Machine:
115x8
125x8
130x8

Seated Calf Raises:
117.5x8
117.5x8
117.5x8

Standing Calf Raises:
185x8
185x7
185x8

Comments: I really need to strengthen my lower back so it doesn't hurt as much when I'm doing squats. It's not pushing the weight I have a problem with, it's supporting the back. Idk.....any advice besides not doing squats??

Thanks!

[Drewlander]

Originally Posted by Carla Hampshire

Try squats with a 5 lb weight stationed under each heel. To strengthen lower back you can try hyperextensions!

thanks Carla! I'll give it a try! And I've been incorporating hyperextensions in the routine as well. I think that deadlifts have been straining my lower back more. I've talked to a lot of personal trainers and bodybuilders alike and most have said that deadlifts are not necessary to build a great back, and if I want to lift in 10 years I shouldn't do them regularly. I'll work around them. =)

[dpaul4553]

How'd you do with your goal to add 10 lbs by May? I'm apparently to lazy to check your stats for myself...