JBERT112 - Training Log. GAIN LEAN MUSCLE.

[Jbert112]

Ok, so I've been recording all my workouts lately in my BodyBlog and I didn't even know that there was a section for Workout Journals. Now that I know, I'm glad to start one up.



Background info - I finished up my Spring sports season, and overall I had
lost a couple pounds. So I set up some goals for the end
of summer.


Goals:

170 lbs. Bodyweight
225 lb. 1RM Bench Press
350 lb. 1RM Deadlift
More mass on my legs



For all of June I have been doing a 2 day, upper / lower split trying to add on some lbs quick. So far it has been working. I have added 6 lbs. in my first 3.5 weeks on this routine.



Nutrition: Consistently eating about 3k - 3.5k calories a day.
I guess you could call it a semi-clean bulk.



Supplements: Nothing special besides whey and creatine. I just started my
creatine up again. Been using Higher Power Micronized.
My first week was last Monday. I didn't get great results last
time I tried, so I went with a loading phase this time. Seems
to be working well, I gained 3 lbs. the first week.



Workouts: For July, I planned on moving into a Push/Pull/Legs 3 day split.
I did Deads a couple times this month. But definitely want to do
them every Pull workout in July. I'll see how my gains go in July.

[Jbert112]

UPPER BODY


DB Bench (70s) 9-8-7

Flat Deep stretch DB Flyes (27.5s) 3 X 8

H.S. Shoulder Press (145) 7-7-6

EZ Bar CGBP (70) 3 X 8

H.S. Rows (200) 7,6,6

H.S. Iso Lateral Pulldowns 2 X 6

Barbell Shrugs (190) 1 X 15 (195) 1 X 15 (200) 1 X 15

1 Arm DB Preacher Curls (35) 1 X 5 (30) 10,7




switched up a lot of stuff to keep gains going before the end of the month.

probably 2 more workouts each for upper / lower before i switch into my July routine of PUSH / PULL / LEGS

[Jbert112]

I suffered a pelvic injury from soccer my freshman year (over 2 years ago)

Since then, I HAVE NOT BEEN ABLE TO SQUAT.

Well while doing my usualy Machine squats/ leg presses the other day at the gym, I decided that it felt pretty stable and that I would give squats a try again soon.

With my goal of gaining weight this summer, Legs are a must. And I will admit that i have not been training legs as hard as upper body. That changes today.

So today, I did squats!!!!!!!! First time in two years.

And oh boy, I had to check my ego.



SQUATS (parallel)

Set 1 (warmup) 65 lbs, 6 reps
Set 2 (warmup) 65 lbs, 6 reps
Set 3 (warmup) 95 lbs, 8 reps

Set 4 (working set 1) 125 lbs, 8 reps
Set 5 (working set 2) 140 lbs, 8 reps
Set 6 (working set 3) 150 lbs, 8 reps
Set 7 (working set 4) 165 lbs, 8 reps


Felt awesome. Knees didn't hurt, injury gave me no problems in the pelvis.
Will definitely start incorporating squats for my summer routine. Gotta add some mass on my legs!!


ROMANIAN DEADS

Set 1 (warmup) - 65 lbs, 8 reps

Sets 2,3,4 - 115 lbs, 3 X 6




After squats and romanian deads, I was already dead, lol.

Will do calves and ab work tomorrow then upper body again on Saturday.

[Jbert112]

So today was pretty much my off day. Keep the training quick and short on days like today and use it to hit a couple muscles again.


CALVES



--Calfmaster--

45 lbs. (warmup) 1 X 10
90 lbs. 3 X 12

Went for a deep stretch on these and a 1 second hold at the top. Calves were shaking afterwards like usual.


--Raises on Leg Press (1 leg at a time)--

135 lbs. (2 X 12)



AB WORK


--3 sets Machine Ab Curls
--2 sets Machine Torso Twist
--2 sets Side Oblique Bends (with 25 lb. plate)



REAR DELTS

Bent Over DB Raises

(15s) 2 X 12


Felt good to hit rear delts directly again. Nice burn.





Post Workout:

(2 Tuna Melts)

-4 Slices Whole Wheat Bread
-3/4 Can Tuna
-Mayo
-Pickles
-Onions
-American Cheese



Didn't feel the need for whey today as It was a light workout and no large muscles involved. Plenty of protein from the tuna.



Tomorrow I am going to start up my Push/Pull/Legs 3 day split but I will stick with the exercises that haven't stopped progressing (Rows, DB Bench, etc..)

[Jbert112]

Really solid workout today. I was planning on switching up every exercise for chest, but I recently read a quote from Dante that said something along the lines of...if you are making progress in a lift, the absolute worst thing you can do at the time is to switch exercises. So I though hard about it and I stayed with my DB Bench because I haven't slowed down yet.

This is Day 1 of my new Push/Pull/Legs 3 day split. Workout as follows


CHEST:

--DB Bench--

Set 1 (warmup) 40s X 8
Set 2 75s X 7 PR !!!
Set 3 75s X 6
Set 4 75s X 5

--Incline BB Bench--

4 sets of 115 X 6

--Decline DB Flyes--

2 sets of 27.5s X 8


SHOULDERS:

--DB Arnold Press--

Set 1 40s X 7
Set 2 40s X 7
Set 3 40s X 6

--DB Lateral Raises--

Set 1 20s X 10
Set 2 20s X 9

--EZ Bar Front Raises--

Set 1 30 X 10
Set 2 30 X 10


TRICEPS

--Dips--

3 sets of BW X 8

--Laying 1 Arm DB Skulls--

2 sets of 20 X 8




--Really good workout all around today. New PR on DB Bench, my first ever time repping the 75s!! My shoulders seem to have lost some strength, and they are not quite what they used to be. I'm not too worried though because they don't seem to be lacking in shape/size.

Triceps were dead after chest and shoulders so doing dips really crushed them. Hope to add some extra pounds on to dips next week.


POST WORKOUT

12 oz. Orange Juice
1 Scoop Whey
1 Banana
1 Yogurt

1/2 Can Tuna

[lilrocky99]

yo ur workout sucks hahahah jk

[Jbert112]

Got in late last night, woke up 11:30 this morning, and had work for 4 hours.

All this adds up to not enough calories for the day. I've been consistently getting over 3k but I would bet that todays didn't even break 2.5.


SO I MADE A CHEAT SHAKE!!!

Basically just my regular shake with ice cream, mmmmmm.


-12 oz. Orange Juice
-1 Cup Vanilla Ice Cream
-1/2 Scoop Whey
-1 Banana
-1 Tbsp Olive Oil


700 calories, 30g protein


So now i feel a little better about today's cals.

[Jbert112]

QUICK HITS

Wake up time: 9:30

Hrs. of sleep: 8.75

Morning weigh in: 161 lbs PR !!

Breakfast: 3 eggs+cheese, 8oz. O.J.

Workout: Pull

Workout time: 10:35 AM

Workout duration: 50 minutes

Rating: 9.5/10


1st things 1st. I weigh myself stark naked every Monday morning. Today I weighed myself AFTER my morning piss also. I weighed in at 161 lbs. That means 0.8 lbs gained this week. And 7 lbs. gained since June 1st. Finally starting to gain some solid weight towards my goal of 170.


WORKOUT

Deadlifts

SET 1 (warmup) (135 lbs.) - 8 reps
SET 2 (warmup) (185 lbs.) - 6 reps

SET 3: 235 X 6
SET 4: 245 X 6
SET 5: 255 X 6
SET 6: 245 X 6
SET 7: 235 X 6

Seated Cable Rows

SET 1: 60 X 8
SET 2: 60 X 8
SET 3: 60 X 7

Wide Grip Lat Pulldowns

SET 1: 55 X 8
SET 2: 55 X 8
SET 3: 55 X 8

One Arm DB Rows

SET 1: 65 X 8
SET 2: 65 X 8

Barbell Shrugs

SET 1: 205 X 12
SET 2: 210 X 12
SET 3: 215 X 10

Concentration Curls

SET 1: 30 X 8
SET 2: 30 X 8
SET 3: 30 X 6 (+ 1 forced rep)

Burnout DB Curls

SET 1: 22.5s X FAIL



NOTES

-Pyramided the deads. Kept good form. 1st time I did Deads in 2 weeks
-Switched my grip (mixed) from left to right each Dead set.
-Form on the Seated Rows was a slight lean forward and extend back.
-Stayed straight up and down on Pulldowns
-Grip almost failed on 215 for shrugs. (double overhand)
-Awesome pump on Biceps from only 4 sets.

-Rating 9.5/10 because Deads were perfect, I kept good form on all rowing exercises and my back was ripped up from it, but leave room for improvement!

[KTHNXBYE]

Lookin' good. Keep it up bro!

[Jbert112]

Originally Posted by KTHNXBYE

Lookin' good. Keep it up bro!

Thanks dude. It's a journey.


Have seen your journal before and its awesome dude,
good luck with your goals!

[Jbert112]

Here are my first pics in the Workout Journal. I'm at 161 lbs.

They are all back pics.
Not pumped

Constructive criticism is welcome.

-As far as I can tell I could work on:
upper traps, some wider lats, and maybe a bit more delt mass



1. Back Double Bi
2. Flexed Lats
3. Rear Lat Spread

[Jbert112]

New Supps just came in the mail.
Will probably start tomorrow.


Dymatize- Elite Whey, 5 lbs. Choc
Ultimate Nutrition- Muscle Juice, 10.5 lbs, Vanilla
Optimum- BCAA 5000 powder, 336 grams

[Jbert112]

QUICK HITS

Wake up time: 11:15

Hrs. of sleep: 10.75

Breakfast: 600 cals, 111g carbs, 18g protein

Workout: Push

Workout time: 12:30 PM

Workout duration: 50 minutes

Rating: 9/10



WORKOUT

DB Bench

SET 1: (warmup) 40s X 8

SET 2: 75s X 7
SET 3: 75s X 7
SET 4: 75s X 6

Incline BB Bench

SET 1: 120 X 6
SET 2: 120 X 6
SET 3: 120 X 6
SET 4: 120 X 6

Decline DB Flyes

SET 1: 30s X 6
SET 2: 30s X 6
SET 3: 30s X 6

DB Arnold Press

SET 1: 40s X 8
SET 2: 40s X 8
SET 3: 40s X 7

DB Lateral Raises

SET 1: 22.5s X 8
SET 2: 22.5s X 7
SET 3: 22.5s X 7

EZ Bar Front Raises

SET 1: 40 X 8
SET 2: 40 X 8

Weighted Dips

SET 1: BW + 10 lbs. X 8
SET 2: BW + 10 lbs. X 7
SET 3: BW + 10 lbs. X 5


Laying One Arm DB Skulls

SET 1: 22.5 X 5
SET 2: 22.5 X 5

IMPROVEMENTS

-Added 2 reps overall on DB Bench.
-Added 5 lbs. on Incline.
-Added 2.5 lbs. to each DB on Decline Flyes
-Added 3 reps overall on Arnold Presses.
-Added 2.5 lbs. to each DB on Lat Raises
-Added 10 lbs. to EZ Bar in Front Raises
-Added 10 lbs. on dips.
-Added 2.5 lbs. on 1 Arm Laying Skulls.

NOTES

-Still progressing on DB Bench. Need better warmup.
-Will add another 5 lbs. on Incline next workout. Felt good.
-Concentrated more on Delts today because I feel they are lacking.
- Lat Raises felt just O.K. Arnold Presses went very well though.
-Slight twinge under my left rear delt during Front Raises.
-Nice Burn on dips. Went to positive failure.
-1 Arm Laying Skulls, only 2 X 5 because it felt heavy after dips.

-Rating 9/10 because I went up in weight / reps for every exercise! Areas for improvement though would be on better warmup for DB Bench and deeper stretch on flyes.


POST-WORKOUT

12 oz. Orange Juice
1 Small Banana
2 Scoops Muscle Juice
5g BCAA

1 Piece Whole Wheat Bread
2 TBSP. Peanut Butter

1120 calories, 192g carbs, 40g protein

[JerG]

I like your journal, I'll be reading

[Jbert112]

Originally Posted by JerG

I like your journal, I'll be reading

Thanks dude, appreciate it

[Jbert112]

QUICK HITS

Wake up time: 9:15

Hrs. of sleep: 8

Breakfast: 590 cals, 75g carbs, 26g protein

Workout: Quads/Hams

Workout time: 11:45 PM

Workout duration: 45 minutes

Rating: 8/10



WORKOUT

Squats

SET 1: (warmup) 115 X 8

SET 2: 145 X 8
SET 3: 155 X 8
SET 4: 165 X 8
SET 5: 175 X 8 PR

Romanian Deadlifts

SET 1: 120 X 7 PR
SET 2: 120 X 7
SET 3: 120 X 7


Leg Extensions

SET 1: 70 X 8
SET 2: 85 X 8

Lying Leg Curls

SET 1: 60 X 6
SET 2: 60 X 6


IMPROVEMENTS

-Added 10 lbs. to each set of Squats.
-Added 5 lbs, and 1 rep to each set of Romaian Deads

NOTES

-Squats felt good. 175 X 8 was a PR and I just got those last two reps.
-Still feeling it more than I would like in my erectors on Romanian Deads
-Added Leg Extensions and Curls in there today (last week only squats/deads)
-I've done my last two leg workouts at home to get squats down.
-Will probably go to gym from now on for Leg workouts.
-Will do calves/abs tomorrow.
-Muscle Juice (weight gainer) has been giving me some stomach aches.

-Rating 8/10 because Squats went very well. Overall a good workout. Need higher intensity on Extensions/Curls.

POST-WORKOUT

16 oz. Orange Juice
2 Scoops Muscle Juice
5g BCAA

2/3 cup Rice Pilaf
Chicken
Carrots

1010 calories, 171g carbs, 41.5g protein

[Jbert112]

QUICK HITS

Wake up time: 10:45

Hrs. of sleep: 7.75

Breakfast: 645 cals, 84g carbs, 28g protein

Workout: Pull

Workout time: 3:10 PM

Workout duration: 45 minutes

Rating: 7/10

PRE-WORKOUT

2 Packets Oatmeal
6 oz. Fruit Juice
5g Creatine
1 Tsp. Ribose

385 cals, 91g carbs

WORKOUT

Seated Cable Rows

SET 1: (warmup) 30 X 8
SET 2: (warmup) 40 X 6

SET 3: 65 X 8
SET 4: 65 X 8
SET 5: 65 X 8
SET 6: 65 X 6

Wide Grip Lat Pulldowns

SET 1: 60 X 7
SET 2: 60 X 7
SET 3: 60 X 6

One Arm DB Rows

SET 1: 70 X 7
SET 2: 70 X 7
SET 3: 70 X 7

Barbell Shrugs

SET 1: 215 X 12
SET 2: 215 X 12
SET 3: 215 X 12

Concentration Curls

SET 1: 30 X 10
SET 2: 30 X 9
SET 3: 30 X 7

Burnout DB Curls

SET 1: 25's X FAIL


IMPROVEMENTS

-Added 5 lbs. on Seated Cable Rows
-Added 5 lbs. on Lat Pulldowns
-Added 5 lbs. to each DB on One Arm Rows
-Added 10 lbs to 1st set, 5 lbs. to 2nd set of shrugs.
-Added 2 reps on last set of Shrugs
-Added 4 reps overall on Concentration Curls.

NOTES

-Couldn't do deads because hams were still sore.
-Added an extra set to both Rowing exercises to make up for it.
-Blew up my back on Seated Rows.
-Pulldowns were mediocre.
-Grip almost failed again on last set of shrugs.
-Bis got another great pump from only 4 sets.
-Will use 35s next week for Concentraton Curls.

-Rating 7/10 mainly because I could not do deads today. My hams are still sore from Romanian deads two days ago, but I had already had 4 full days rest since my last back workout, and didn't want to wait any longer.

POST-WORKOUT

12 oz. Milk
1 Medium Banana
1 Scoop Dymatize Elite Whey
1 Yogurt
1 TBSP Peanut Butter
5g BCAA

1 Cheese Stick

745 cals, 89g carbs, 50g protein

[Jbert112]

Morning weigh in

162.2 lbs. PR


1.2 lbs gained this week.
8.2 lbs gained this summer.

[Jbert112]

QUICK HITS

Wake up time: 9:00

Hrs. of sleep: 9

Breakfast: 530 cals, 75g carbs, 21g protein

Workout: Legs

Workout time: 10:00 AM

Workout duration: 55 minutes

Rating: 8/10


WORKOUT

Squats

SET 1: (warmup) 95 X 8
SET 2: (warmup) 115 X 6

SET 3: 155 X 8
SET 4: 165 X 8
SET 5: 175 X 8
SET 6: 185 X 8 PR

Romanian Deadlifts

SET 1: 125 X 7 PR
SET 2: 125 X 7

Leg Extensions

SET 1: 185 X 6
SET 2: 185 X 6
SET 3: 185 X 6

Lying Ham Curls

SET 1: 142.5 X 6 PR
SET 2: 142.5 X 6
SET 3: 142.5 X 5

Calfmaster

SET 1: (warmup) 45 X 8

SET 2: 100 X 10 PR
SET 3: 100 X 10
SET 4: 100 X 8
SET 5: 100 X 8

Standing 1 Leg Calf Raises

SET 1: 35 X 8
SET 2: 35 X 8

Ab Work

Machine Crunches (3 sets)
Reverse Crunches (2 sets)


IMPROVEMENTS

-Added 10 lbs. on each set of Squats
-Added 5 lbs. on Romanian Deadlifts
-Added 10 lbs. since last time doing Leg Ext.
-Added 2.5 lbs. since last time doing Ham Curls
-Added 10 lbs. since last time doing Calfmaster
-Added 10 lbs. since last time Weighted 1 Leg Raises.

NOTES

-All Squat reps were to slightly below parallel
-Last set of Squats was killer. Probably my 8 rep max.
-Felt it in my lower back too much on last reps of last set of Squats.
-Dropped a set on RD's because my lower back was on fire?
-6 reps on both exts. and curls to switch up rep ranges.
-Stretch at bottom, and 1 second hold at top for Calves.


-Rating 8/10, solid workout. Squats couldn't have been much better. I moved it up another 10 lbs, and the injury barely bothered me. Even went slightly below parallel. Felt it too much in my lower back though on last set and on RD's.

POST-WORKOUT

12 oz. Milk
1 Medium Banana
1 Scoop Dymatize Elite Whey
1 Tsp. Micronized Creatine
1 Tsp. Ribose
5g BCAA

4 Slices Honey Ham
1 Yogurt

880 cals, 81g carbs, 58g protein

[Jbert112]

QUICK HITS

Wake up time: 9:40

Hrs. of sleep: 9

Breakfast: 510 cals, 80g carbs, 28g protein

Workout: Push

Workout time: 11:05 AM

Workout duration: 50 minutes

Rating: 6/10


WORKOUT

DB Bench

SET 1: (warmup) 40s X 8

SET 2: 75s X 8 PR
SET 3: 75s X 7
SET 4: 75s X 6


Incline BB Bench

SET 1: 120 X 6
SET 2: 120 X 6
SET 3: 120 X 6
SET 4: 120 X 6

DB Arnold Press

SET 1: 45s X 5
SET 2: 45s X 5
SET 3: 45s X 5

DB Lateral Raises

SET 1: 25s X 6
SET 2: 25s X 6
SET 3: 25s X 5

Seated DB Front Raises

SET 1: 20s X 6
SET 2: 20s X 6

Weighted Dips

SET 1: BW + 15 X 8
SET 2: BW + 15 X 7
SET 3: BW + 15 X 6

Laying 1 Arm DB Skulls

SET 1: 22.5 X 6
SET 2: 22.5 X 6


IMPROVEMENTS

-Added 1 rep overall on DB Bench
-Added 5 lbs. on each set of Incline BB Bench
-Added 5 lbs. to each DB for Arnold Presses
-Added 2.5 lbs. to each DB for Lateral Raises
-Added 5 lbs. on Weighted Dips
-Added 2 reps overall on 1 Arm DB skulls

NOTES

-Although a PR on DB Bench, feel a plateau is coming.
-Incline BB Bench went smooth, kept to 4 X 6, even after upping weight.
-Completely forgot to do Decline Flyes?? Don't know how.
-Kept all reps low for shoulders. 3 X 5 on Arnold was heavy, but good.
-Awesome pump in triceps. Destroyed them with Weighted Dips.
-Will move up weight next week in Incline, Dips, and maybe DB Bench.


-Rating 6/10, DB Bench did not feel so hot. Although I moved up weight on all shoulder exercises, i'm still not near my old highs for strength. Triceps were awesome today though.

POST-WORKOUT

12 oz. Milk
1 Large Banana
1 Yogurt
1 Scoop Dymatize Elite Whey
1 Tsp. Micronized Creatine
1 Tsp. Ribose
5g BCAA


1 Slice Whole Wheat
2 TBSP Peanut Butter

840 cals, 110g carbs, 53g protein

[Majestyc]

Subbed.

Great stuff so far.

[Jbert112]

Originally Posted by Majestyc

Subbed.

Great stuff so far.

thanks bro, aprreciated.

[Jbert112]

long story, short:

I had to play for the high school summer league hoop team today
I am out of shape, i had to box out a 6'6" kid all day long
My lower back took a beating on several occasions.
I then hit the gym with nothing but a banana digesting.
Deads were heavy as hell today, not the best, but hey.
That's what you get working out after 30 min. of hoop.

WORKOUT

Deadlifts

SET 1: (warmup) 135 X 8
SET 2: (warmup) 185 X 6

SET 3: 245 X 6
SET 4: 255 X 6
SET 5: 265 X 4

Seated Cable Rows

SET 1: 70 X 6
SET 2: 70 X 6
SET 3: 70 X 6

Med. Grip Pullups

SET 1: BW X 6
SET 2: BW X 5
SET 3: BW X 5 + FAIL

SET 4: 10 lbs. assisted X 3 + FAIL

Behind Back BB Shrugs

SET 1: 205 X 10
SET 2: 205 X 10
SET 3: 205 X 10
SET 4: 205 X 10

Concentration Curls

SET 1: 35 X 6 PR
SET 2: 35 X 6
SET 3: 35 X 5

Burnout DB Curls

SET 1: 27.5s X 6 + FAIL



IMPROVEMENTS

-Added 5 lbs. to each set of Deads (lost reps)
-Added 5 lbs. on Seated Cable Rows
-Added 5 lbs. to each DB for Concentratin Curls
-Added 2.5 lbs. to each DB Burnout DB Curls

NOTES

-Deads were decent. Basketball didn't help.
-Will go for PR on Deads next week. (265 X 6-8)
-Kept weight on Rows heavy as always
-Pullup strength is not what it was last winter
-Switched shrugs to behind the back, loved it.
-Biceps destroyed with 4 sets as usual.
-Forearm pump was ridiculous today.



POST-WORKOUT

12 oz. Milk
1 Large Banana
1 Yogurt
1.5 Scoops Dymatize Elite Whey
1 Tsp. Micronized Creatine
1 Tsp. Ribose
5g BCAA


710cals, 93g carbs, 58g protein

[Jbert112]

QUICK HITS

Wake up time: 9:50

Hrs. of sleep: 9

Breakfast: 665 cals, 111g carbs, 29g protein

Workout: Legs

Workout time: 11:20 AM

Workout duration: 50 minutes

Rating: 8.5/10


WORKOUT

Back Squats

SET 1: (warmup) 95 X 8
SET 2: (warmup) 135 X 6

SET 3: 185 X 9 PR
SET 4: 175 X 8
SET 5: 165 X 8

Leg Press

SET 1: 315 X 6
SET 2: 315 X 6
SET 3: 315 X 6

Lying Ham Curls

SET 1: 145 X 5 PR
SET 2: 145 X 5
SET 3: 145 X 5
SET 4: 145 X 5

Leg Extensions

SET 1: 190 X 6
SET 2: 190 X 6
SET 3: 190 X 6

Leg Press # 2 Calf Raises
(supersetted with Calf Raises On Plate)

SET 1: (warmup) 90 X 15

SET 2: 160 X 15
SET 3: 160 X 15
SET 4: 160 X 13

Calf Raises On Plate
(supersetted with Leg Press #2 Calf Raises)
SET 1: BW X 10
SET 2: BW X 10
SET 3: BW X 8


IMPROVEMENTS

-Added 1 rep to my best set of Back Squats
-Added 2.5 lbs. to Lying Ham Curls
-Added 5 lbs. to Leg Extensions

NOTES

-All Squat reps to parallel/slightly below.
-Kept weight the same on Back Squats. Want to perfect form.
-I felt my form was better, but still felt in lower back.
-Didn't do RD's because my lower back was burning.
-4 sets of Ham Curls to compensate for no RD's.
-I have to figure out what my problem is with lower back and squats.
-New PR on Ham Curls, 145 lbs.
-Nearing my old PR on Leg Ext.
-Supersetted my two calve exercises today. Was complete hell.
-For Raises on Leg Press, 1 sec. hold at top, 2 sec. negative.


-Rating 8.5/10, I concentrated on tweaking squat form today but still managed a PR. Hit my calves much better today by switching my exercises and supersetting them.

POST-WORKOUT

12 oz. Chocolate Milk
1 Large Banana
1 Yogurt
1 Scoop Dymatize Elite Whey
1 Tsp. Micronized Creatine
1 Tsp. Ribose
5g BCAA


615 cals, 100g carbs, 42g protein

[Majestyc]

Nice squats, brah.

Was your calf routine working well for you?

[Jbert112]

Originally Posted by Majestyc

Nice squats, brah.

Was your calf routine working well for you?

My last routine was:

Seated Calf Raises and
Standing 1 Leg Raises (while holding a plate)


Overall, it worked. Reps were in the 10-15 range. I went up in weight on both, but I think that was more due to the fact I was gaining everywhere.

Today, concentration was on form and with the supersetting, I was in pain dude. I got a feeling it'll work better.


BTW, i keep trying to rep you for subbing and it says I have to spread but I never remember repping you lol.

[Majestyc]

Originally Posted by Jbert112

My last routine was:

Seated Calf Raises and
Standing 1 Leg Raises (while holding a plate)


Overall, it worked. Reps were in the 10-15 range. I went up in weight on both, but I think that was more due to the fact I was gaining everywhere.

Today, concentration was on form and with the supersetting, I was in pain dude. I got a feeling it'll work better.


BTW, i keep trying to rep you for subbing and it says I have to spread but I never remember repping you lol.

I might try your calf routine, I need to shock mine.

I think I remember you repped me not long ago. Just keep spreading until you can.

[Jbert112]

Originally Posted by Majestyc

I might try your calf routine, I need to shock mine.

I think I remember you repped me not long ago. Just keep spreading until you can.

No lie man, my calves are in serious pain right now lol. Hurts just to walk. If you go ahead with the routine, focus on form.

I did a full second hold at the top of each rep, with a slow 2-3 sec. negative. Good luck.

[Majestyc]

Originally Posted by Jbert112

No lie man, my calves are in serious pain right now lol. Hurts just to walk. If you go ahead with the routine, focus on form.

I did a full second hold at the top of each rep, with a slow 2-3 sec. negative. Good luck.

I really want to shock my calves. I'll try your calf workout next leg day and see what happens.

[Jbert112]

QUICK HITS

Wake up time: 11:15

Hrs. of sleep: 11

Breakfast: 530 cals, 54g carbs, 31g protein

Workout: Push

Workout time: 1:35 PM

Workout duration: 60 minutes

Rating: 9/10


WORKOUT

Hammer Chest Press

SET 1: (warmup) 90 X 8

SET 2: 140 X 8
SET 3: 160 X 8
SET 4: 180 X 6 PR
SET 5: 200 X 2


Incline BB Bench

SET 1: 130 X 6 PR
SET 2: 130 X 6
SET 3: 130 X 6
SET 4: 130 X 6

Decline DB Flyes

SET 1: 30s X 7
SET 2: 30s X 7
SET 3: 30s X 7

DB Arnold Press

SET 1: 45s X 6
SET 2: 45s X 6
SET 3: 45s X 6

DB Lateral Raises

SET 1: 25s X 7
SET 2: 25s X 7
SET 3: 25s X 6

Seated DB Front Raises

SET 1: 20s X 8
SET 2: 20s X 8

Weighted Dips

SET 1: BW + 20 X 7
SET 2: BW + 20 X 5
SET 3: BW + 20 X 5

Laying 1 Arm DB Skulls

SET 1: 22.5 X 8
SET 2: 22.5 X 6


IMPROVEMENTS

-Added 5 lbs. on each set of Incline BB Bench
-Added 3 reps overall to Decline DB Flyes
-Added 3 reps overall to DB for Arnold Presses
-Added 3 reps overall to DB for Lateral Raises
-Added 4 reps overall to Seated DB Front Raises
-Added 5 lbs. on Weighted Dips
-Added 2 reps overall on 1 Arm DB skulls

NOTES

-Switched from DB Bench to Hammer Chest Press for main exercise.
-Increased weight each set on Hammer Chest, strength reps at end.
-Incline BB Bench keeps going up, kept to 4 X 6.
-Good stretch and burn on Decline DB Flyes.
-3 X 6 was hard for DB Arnold Press, but just got it.
-Added reps on both Raise exercises, while keeping form.
-Dips felt extra heavy today, only 7,5,5.
-Will move up weight on Dips next week anyway.


-Rating 9/10, Added weight/reps to every exercises again. My diet is really allowing for continuous strength gains. All reps 8 and under. Keeping everything heavy has been hitting me the best lately.

POST-WORKOUT

12 oz. Chocloate Milk
1 Large Banana
1 Yogurt
1 Scoop Dymatize Elite Whey
1 Tsp. Micronized Creatine
1 Tsp. Ribose
5g BCAA


2 Slices Turkey

700 cals, 100g carbs, 52g protein