my journal

[hovz]

figured this will be an easy way to track my progress.

will be doing 2 day split, day 1 bench squat and dip, day 2 standing military, barbell row, pullup, and dead.

wont post what i eat cuz i dont think anyone rly cares, will just post my workouts.

today was a day 2 for me.

military press - always clean bar up to shoulders, dont squat down under the bar tho, just go down as if im doing an sldl, then shoot up and shrug as i flex my arms in a reverse curl motion, then start my set.

145 x 4
145 x 4
165 x 0....couldnt clean the weight up, dont know why, maybe cuz i didnt eat much at all b4 i lifted in the early evening. got rly frustrated and tried about 3 times to clean it up but never could get it all the way up, so i just went to rows

barbell rows

165 x 5
175 x 5
195 x 3
205 x 2

pullups - palms facing my face, go up very slow making sure my body is perfectly still, pause for 2 seconds at top, slowly lower myself down till my arms are completely stretched out, pause for 2 more seconds, then go back up.

bw x 6
bw x 2
bw x 1

did 80x3 barbell curl just to see if it was my bis or back that was giving out on pullups.

deads

215 x 6
235 x 5
265 x 2

still annoyed i couldnt clean up the 165....i cleand up 155 on my previous shoulder workout and did 3 reps of military, so im pretty sure ill get it next time when ill have eaten better during the day

next day will be bench squat and dips.

[hovz]

going to gym, up tonight bench, squat, dips.

[hovz]

bench

135 x 10 half extremely slow, half explosive. warm up set
205 x 5
225 x 4
255 x 0 got greedy, 1st rep got it half way up, spotter used his pinkies to help me get rest of way up, went for 2nd assisted rep, spotter helped more
225 x 1 1/2 spotter helped alot on 2nd rep

ATG squats

135 x 6/9 kind of forgot to count after 4, did somewhere between 6 and 9
155 x 5
175 x 4
175 x 5 increasing weight slowly with these cuz lot of people on here seem to have hurt their knees doing atg, and dont wanna fry my quads when i have deads tomorrow

dips done to below parallel

bw+40 x 4
bw+25 x 5
bw x 2


tomorrow military, barbell rows, dead, pullups.

[hovz]

tonights workout

standing military, clean bar up to shoulders

145 x 5
145 x 4
155 x 3

barbell row

175 x 6
195 x 3
175 x 5
175 x 5

pull ups palms facing my face

bw x 3
bw x 2
bw x 1

barbell curl
80 x 5
80 x 3 or 4...i cant remember if it was 3 or 4

deadlift

215 x 5
235 x 4
285 x 2

pretty good workout, had lot of energy.

next bench squat dip....again lol

[Crocop]

You got some nice numbers, keep up the hard work.

[hovz]

tonights workout, was still kind of sore from doing chest legs and tris day before yesterday

bench

205 x 6
205 x 5
205 x 3
185 x 3

squat

135 x 8
135 x 8
155 x 7
175 x 4

dips

bw + 30 x 7
bw x 4

1 arm standing dumbell extension over head

30 x 7 for each arm.

quick question, is it normal to feel dips in ur shoulder if its already a lil sore?

[stri8ted1]

good to see your working out,
just dont overtrain :P

and keep training hard

[hovz]

tonights workout

changed form on bench, use to flare arms out so they were perpendicular to body but i read its bad for ur rc so now i kept them tucked, bench went down a bit? i thought it would be easier cuz u wouldnt be straining ur rc, but it was harder. also kept shoulders tucked for dips, use to flare them out, but thats also bad for ur rc i read, so dips also down a bit.

bench

205 x 5
205 x 4
205 x 3
225 x ? i dont know cuz the dude i asked to spot me would help me a little the second i didnt shoot up with the bar at lightning speed..even tho i told him i got it. anyways i did 3 with him helping some(dont rly know how much).

dips to parallel or below.

bw+30 x 3
bw+20 x 4
bw x 4
bw x 4

ATG squat

135 x 5
155 x 5
175 x 5
185 x 4
185 x 3

[hovz]

tonights workout

military, clean weight to shoulders then perform military

145 x 5
155 x 2 + 1 push press rep
165 x 2 pussh press reps
175 x 1 push press rep

barbell rows

175 x 8
175 x 6
175 x 6
175 x 4 + 2 reps where i kneeled down and shot up to give me some momentum
175 x 2 + 1 momentum rep

pull ups palm facing my face

bw x 3

barbell curl

80 x 6
80 x 3

was too tired to do dead lifts

[hovz]

tonights workout

bench
205 x 6
205 x 5
225 x 3 3rd rep failed half way up
185 x 7

dips
bw+30 x 4
bw+20 x 7
bw x 7

skull crushers
70 x 4

tricep pulldown
48 x 4

ATG squats
135 x 6
185 x 5
205 x 4

[hovz]

hit the gym for first time again after healing my shoulder, def felt a lot better, but still a little tight.

bench

205 x 6
205 x 4
205 x 3
185 x 8

dips

bw x 4
bw+20 x 5
bw x 5

only did the 2 excercises my shoulder use to bother me on to see if it has improved, and while it isnt perfect its much better than b4, i will continue doing rc excercises and hopefully it will be 100% soon.

[hovz]

been rehabbin my shoulder this past month, hurt it doing clean and jerk with 185 when my rc was already having pain.

shoulder feels worlds better now, back to doin everythign except military and cleans. will add them soon tho.

bench

3 warm up sets
205 x 4
225 x 2
255 x 1
225 x 2

went heavy to test me strength level after the injury. no pain at all in shoulder when benching or doing dips anymore.

bent over rows

2 warm up sets

195 x 6
195 x 5
215 x 3
195 x 3

lying barbell tricep extensions

90 x 6
90 x 5
90 x 2

pull ups plams facing face

bw x 6
bw x 5
bw x 3

standing barbell curl

90 x 6
90 x 4

deadlift

245 x 4
295 x 3

[hovz]

bench

205 x 7
205 x 4
205 x 3

bent over row

185 x 8
185 x 7
185 x 7
175 x 7

skull crushers behind head

105 x 2
90 x 4
80 x 7

pull ups

bw x 4
bw x 4

barbell curl

90 x 4
80 x 6

[hovz]

havent updated this in a while, latest workout

bench

225x4
225x4
235x2
245x1
265x0(failed half way up)

bent over row

195x7
215x3
215x4
195x7

behind head skull crushers

90x6
90x6
90x3

barbell curls
90x6
90x5

dumbell hammer curls
40x7