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.
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06-25-2008, 07:30 PM #1
JBERT112 - Training Log. GAIN LEAN MUSCLE.
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06-25-2008, 07:36 PM #2
Upper Body Workout --- June 25, 08
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
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06-26-2008, 10:24 AM #3
SQUATS ---- June 26, 08
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.
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06-27-2008, 12:56 PM #4
Calves, abs, rear delts --- June 27, 08
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..)
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06-28-2008, 11:18 AM #5
Push day (chest, delts, tris) -- June 28, 08
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
Last edited by Jbert112; 06-28-2008 at 09:06 PM.
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06-28-2008, 12:31 PM #6
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06-28-2008, 08:57 PM #7
Cheat shake -- June 28, 08
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.
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06-30-2008, 09:07 AM #8
Pull -- June 30, 08
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!
Last edited by Jbert112; 06-30-2008 at 02:46 PM.
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06-30-2008, 09:52 AM #9
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06-30-2008, 01:38 PM #10
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06-30-2008, 03:11 PM #11
Back Pictures -- June 30, 08
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
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07-01-2008, 09:01 PM #12
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07-02-2008, 11:27 AM #13
Push -- July 02, 08
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
Last edited by Jbert112; 07-03-2008 at 10:27 AM.
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07-03-2008, 06:56 AM #14
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07-03-2008, 10:25 AM #15
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07-03-2008, 10:44 AM #16
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
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07-05-2008, 01:49 PM #17
Pull -- July 05, 2008
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
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07-07-2008, 06:13 AM #18
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07-07-2008, 09:02 AM #19
Legs -- July 07, 2008
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
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07-08-2008, 10:01 AM #20
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
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07-10-2008, 08:32 PM #21
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07-10-2008, 08:45 PM #22
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07-10-2008, 08:53 PM #23
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
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07-12-2008, 10:05 AM #24
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
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07-12-2008, 10:57 AM #25
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07-12-2008, 02:11 PM #26
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.
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07-12-2008, 03:54 PM #27
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07-13-2008, 10:21 AM #28
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07-13-2008, 10:28 AM #29
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07-13-2008, 02:03 PM #30
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
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