 |
08-27-2008, 05:40 PM
|
#1
|
|
Registered User
Join Date: Mar 2008
Location: United States
Age: 23
Stats: 5'10", 180 lbs
Posts: 24
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 0 
|
Futures Get Big journal
I decided I would start a journal on here. I injured my back in Feburary and I am just now able to get back in the gym and start workingout. I got up to 220 naturally before my injury(180 right now) so my goal is to get back to their as quickly as possible why staying a little leaner this time. If any of you guys are interested I will post my diet, I am basically just gonna use this to make sure I break my numbers each week. Here's a breakdown of my training split:
Monday-Legs,Abs
Tuesday-Chest,Calves
Wednesday-Off
Thursday-Back,Abs
Friday-Shoulders,Traps,Calves
Saturday-Arms,Abs
Sunday-off
__________________
"Doubt me, hate me, you're the inspiration I need" - HateBreed
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." - Vince Lombardi
|
|
|
|
08-27-2008, 05:43 PM
|
#2
|
|
Registered User
Join Date: Mar 2008
Location: United States
Age: 23
Stats: 5'10", 180 lbs
Posts: 24
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 0
|
Legs
As I said in my last post I am coming off an injury so the numbers will be low for the first couple weeks, but should start progressing soon.
Plate load front squat- 95x15,180x15,200x15,230x15
Hack squat-180x15,200x15,230x15
3 sets of walking 25lb DB lunges for about 20 yards each set
Leg Ext-90x15,100x12,110x10
Standing leg curls-44x15,55x12,55x10 drop 33x10
Pretty good workout today, I didn't push it very hard being my first day working legs in awhile. I can already tell the strength will come back very fast, I just stopped the reps at 15 on the exercises eventhough I could have got more.
__________________
"Doubt me, hate me, you're the inspiration I need" - HateBreed
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." - Vince Lombardi
Last edited by TheFuture1; 08-27-2008 at 05:45 PM.
|
|
|
|
|
08-27-2008, 05:45 PM
|
#3
|
|
Registered User
Join Date: Mar 2008
Location: United States
Age: 23
Stats: 5'10", 180 lbs
Posts: 24
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 0
|
Chest
Chest:
Incline smith-135x15,155x12(warmup)185x10,185x8,195x6
Low incline DB press-60x12,70x12,80x8
CG incline machine press-100x15,120x12,130x8
Flat DB flyes-35x12,45x12,55x10
Calves:
Donkey Calf raises-50x15,70x15,80x15,80x12 drop 50x8
__________________
"Doubt me, hate me, you're the inspiration I need" - HateBreed
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." - Vince Lombardi
|
|
|
|
|
08-28-2008, 08:37 PM
|
#4
|
|
Registered User
Join Date: Mar 2008
Location: United States
Age: 23
Stats: 5'10", 180 lbs
Posts: 24
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 0
|
Back
Wide Grip Pullups-Bwx12(warmup),bw+10x10,bw+15x9,bw+20x8
One Arm Hammer Strength High Row-90x12,100x10,110x8
Hammer Strength Seated Rows-90x15,125x12,135x10
One arm reverse grip Hammer Strength Pulldown-70x12,80x10,80x8
3 sets of : supermans,medicine ball crunches,leg rasises
__________________
"Doubt me, hate me, you're the inspiration I need" - HateBreed
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." - Vince Lombardi
|
|
|
|
|
08-29-2008, 05:15 PM
|
#5
|
|
Registered User
Join Date: Mar 2008
Location: United States
Age: 23
Stats: 5'10", 180 lbs
Posts: 24
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 0
|
Friday-Shoulders,Calves
Hammer Strength Behind the neck press-90x15(warmup),140x12,160x10,180x5
Seated DB side laterals-30x12,35x9,35x6
Standing DB Front raises-25x12,30x12,35x10
Rear Delts on Incline bench-20x15,25x15,30x12(heavier next time)
Donkey Calve raises-50x15(warmup),70x15,80x12,90x8
Seated-90x15,110x12,130x10
__________________
"Doubt me, hate me, you're the inspiration I need" - HateBreed
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." - Vince Lombardi
|
|
|
|
|
08-30-2008, 12:48 PM
|
#6
|
|
Registered User
Join Date: Mar 2008
Location: United States
Age: 23
Stats: 5'10", 180 lbs
Posts: 24
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 0
|
Satuday-Arms
Barbell Curls-40x15,60x15,80x10,80x8
Standing DB curls-35x12,40x10,45x7
Plate load Preacher Curls-70x15,85x12,90x10 drop 70x6
Unilateral Hammer Curls-30x15,35x10,40x8
Close Grip Bench-135x15,155x12,175x10
Dip Machine-90x15,130x15,150x12
Seated 1 arm DB ext-30x12,35x10,40x6
1 arm reverse cable pressdown-40x12,50x10 50x8, 30x8
__________________
"Doubt me, hate me, you're the inspiration I need" - HateBreed
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." - Vince Lombardi
|
|
|
|
|
09-01-2008, 05:22 PM
|
#7
|
|
Registered User
Join Date: Mar 2008
Location: United States
Age: 23
Stats: 5'10", 180 lbs
Posts: 24
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 0
|
Monday-Legs
Plate load Front Squat-180x15,230x15,270x15
Hack Squats-180x12,230x12,270x10
Walking 25lb DB Lunges(Gonna do these at the end and just do 1-2 sets to failure)
Leg Ext-90x15,110x12,130x12
Seated Leg curls-90x15,110x15,120x12 drop 90x8
Standing Leg Curls- 3 sets of 33x12 with no rest just switching legs
Donkey Calves-60x15,70x12,80x10,80x8
Seated Calves-90x15,110x12,110x10,120x8 drop 90x15
__________________
"Doubt me, hate me, you're the inspiration I need" - HateBreed
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." - Vince Lombardi
|
|
|
|
|
09-02-2008, 07:13 PM
|
#8
|
|
Registered User
Join Date: Mar 2008
Location: United States
Age: 23
Stats: 5'10", 180 lbs
Posts: 24
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 0
|
Tuesday- Chest
Incline DB- 55x12(warm up) 65x12,75x12,80x9
Hammer Strength Incline- 180x9,190x7,200x6
Incline Flyes-35x15,45x12,50x10
Cable Crossovers-40x15,50x12,50x10
Abs: 2 sets of Hanging Leg raises, medicine ball crunches, reverse hypers, side planks.
Next week I think I am going to bump up the volume to 14 sets. Probably add in flat DB and only do 2 sets of cable crossovers.
__________________
"Doubt me, hate me, you're the inspiration I need" - HateBreed
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." - Vince Lombardi
|
|
|
|
|
09-05-2008, 06:12 PM
|
#9
|
|
Registered User
Join Date: Mar 2008
Location: United States
Age: 23
Stats: 5'10", 180 lbs
Posts: 24
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 0
|
Thursday-Back, Abs
Weighted Wide Grip Pullups-bwx12(warmup), Bw+10x12,Bx+15x10, Bw+25x7 drop Bwx6
HS Wide Grip seated Row-115x12,125x10,135x7
Unilateral HS Low Row-75x15,80x15,90x12
HS close Grip pulldown-80x12,90x10,90x8 drop 45x12(going to Behind the neck pulldowns)
Incline DB Rows-40x15,45x12(Really liked these)
Unilateral HS Shrugs-135x15,180x12,205x8 drop 135x12
All in all a good workout today. I'm still slowing building up to working my back out and seeing which exercises work. I am suprised I am able to still do the pullups with added weight. My strength is coming back very quickly. I think it will be back to where it was in a month or so.
__________________
"Doubt me, hate me, you're the inspiration I need" - HateBreed
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." - Vince Lombardi
|
|
|
|
|
09-05-2008, 06:13 PM
|
#10
|
|
Registered User
Join Date: Mar 2008
Location: United States
Age: 23
Stats: 5'10", 180 lbs
Posts: 24
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 0
|
Friday- Delts, Calves
Db Press-45x15(warmup) 60x12,65x10,70x5(First time back doing these so didnt push last set)
Standing DB lateral giant set- first set- 15x20, 20x15, 25x0, 30x8
second set- 20x20, 25x15, 30x8, 35x6 (Awesome pump)
Wide grip upright rows- 70x15, 90x12, 100x10
Incline Rear Del raises- 25x15, 30x12, 35x8
Rear Delt Machine- 60x15, 70x12 drop 40x12
Hack Squat calves- 180x20, 270x20, 320x15, 320x12
Seated Calves- 110x15, 130x15, 140x15 drop 90x12
__________________
"Doubt me, hate me, you're the inspiration I need" - HateBreed
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." - Vince Lombardi
|
|
|
|
|
09-06-2008, 05:58 PM
|
#11
|
|
Registered User
Join Date: Mar 2008
Location: United States
Age: 23
Stats: 5'10", 180 lbs
Posts: 24
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 0
|
Saturday-Arms
DB curls- 40x12,45x10,50x5
HS Preacher-75x15,90x12,100x8
Reverse Barbell Curls-55x12,65x10,75x8
High Cable Curls-40x15,50x12,50x8 drop 30x10
Close Grip Bench-175x12,195x10,205x7(This should go back up quick)
French Press-65x15,80x12,95x5(Went to heavy)
Reverse Flat pressdown-100x12,110x10,110x8
Machine Dips-130x15,150x12 drop 120x8 drop 90x10
Insane Pump today, probably the best I have ever had. The reverse curls just blew up my arms. I have not done those in a long time and will definetly add them back in more often. I'm happy my strength on cose grip benches is still decent, I am going to really start working on them.
__________________
"Doubt me, hate me, you're the inspiration I need" - HateBreed
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." - Vince Lombardi
|
|
|
|
|
09-08-2008, 07:59 PM
|
#12
|
|
Registered User
Join Date: Mar 2008
Location: United States
Age: 23
Stats: 5'10", 180 lbs
Posts: 24
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 0
|
Monday-Legs
Great Leg workout today! Really starting to get back into the groove of things.
Front Squat-270x15,290x15,320x15
Hack Squat-230x15,270x15,320x12
Leg Ext-130x10,150x10,160x8 drop 120x6 drop 90x8
Seated Leg Curls-110x15,130x15,150x15 drop 120x8 drop 90x10
Walking 25lb DB lunges- 1 set of walking 50 yards(gonna try and beat it every week)
Donkey Calves-70x15,80x15,90x15,100x12 drop 80x6 drop 60x8
Seated Calves-110x15,130x15,140x12,150x8
__________________
"Doubt me, hate me, you're the inspiration I need" - HateBreed
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." - Vince Lombardi
|
|
|
|
|
09-09-2008, 04:46 PM
|
#13
|
|
Registered User
Join Date: Mar 2008
Location: United States
Age: 23
Stats: 5'10", 180 lbs
Posts: 24
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 0
|
Tuesday-Chest
Smith Incline-185x10,195x8,205x6
Hammer Strength Incline-180x10,200x7,210x5 (Static hold at end)
DB Bench-70x10,80x8,85x5(Slow negatives)
Incline Flyes-35x15,45x12,55x8
Low Pulley Cable Crossovers-30x15,40x12 drop 30x8
__________________
"Doubt me, hate me, you're the inspiration I need" - HateBreed
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." - Vince Lombardi
|
|
|
|
|
09-11-2008, 09:33 PM
|
#14
|
|
Registered User
Join Date: Mar 2008
Location: United States
Age: 23
Stats: 5'10", 180 lbs
Posts: 24
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 0
|
Thursday-Back,Calves
Wide Grip Pullups- Bodyweight+15lbsx12,BW+20x12,BW+30x6(underestimate d first 2 sets)
Seated HS Wide grip Row-115x12,125x12,140x8
HS High Row-150x12,180x10,200x6 drop 90x15
Incline DB Row-45x15,50x11,55x8(Strict reps, no cheating)
Close Grip Pulldown-105x15,120x12
Seated Calves-90x25,110x20,130x20,150x15,130x21,110x25,90x20
__________________
"Doubt me, hate me, you're the inspiration I need" - HateBreed
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." - Vince Lombardi
|
|
|
|
|
09-15-2008, 08:09 PM
|
#15
|
|
Registered User
Join Date: Mar 2008
Location: United States
Age: 23
Stats: 5'10", 180 lbs
Posts: 24
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 0
|
Monday-Legs,Abs
Forgot to post Shoulders and Arms, but still hit them hard.
Hack Squats-270x15,320x15,360x8
unilateral Leg ext-70x15,90x12,100x10
superset with
Standing Leg Curls-33x15,44x12,44x10 drop 22x15
Smith Machine Lunges-95x15,115x15,135x15
Leg press-90x25,180x25,220x25(Gonna keep the reps high to avoid to much pressure on the low back)
Giant set for abs: Medicine Ball crunches,Reverse Hypers,Hanging leg raises,decline crunches.
__________________
"Doubt me, hate me, you're the inspiration I need" - HateBreed
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." - Vince Lombardi
|
|
|
|
| Thread Tools |
|
|
| Display Modes |
Rate This Thread |
 Linear Mode
|
|
Posting Rules
|
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts
HTML code is Off
|
|
|
|
Member Login
Sign in for more FREE features and tools!
|
|
