This is my workout journal.

[theshoupguy]

There are many like it, but this one is mine.
Without me, my workout journal is nothing.
Without my workout journal... pfffft, I'll still keep liftin'.

:: theshoupguy's journal ::
gruntgrunt, omnom, typetype

I figured it was about time to start one of these. After all, all the cool kids are doing it, so why not add one more to the band wagon?

Some basics about me:
- I'm a 22 year old dude, living in Georgia, serving the good ol' USAF.
- My gym addiction started in 2006, but due to moving around and random crap excuses, I didn't stay anywhere near as consistent with it as I should have.
- I buckled down and got back into the grove late 2008, and have been staying strong ever since. (Man, this feels like an AA meeting or something...) So I'm still a n00b, but meh... I'm working on it.

Some basics about this journal:
- I'll be posting workouts here and in the Workout Tracker... double the pleasure, double the fun, etc etc. (Okay, I just really like those lil graph things.)
- I doubt I'll be posting my day-to-day diet, as that's my one big weakness. Once I REALLY man up and get all the macro numbers and things figured out, I'll start doing that. I've got a rough idea of where I need to be and what numbers I'm dealing with, but I'm not keeping them logged to a T or anything.
- Any helpful suggestions will be welcomed - feel more than free to toss out some ideas to me. As I said earlier, I'm still a growing n00b, and I've got no problem trying some new things out.
- I can't promise I'll post every single day I hit the gym, considering I suck at journaling for the most part. However, I DO keep a small notepad with me at the gym, so if anything I may just spam a few workouts every few days.

So ummm... considering I can't think of what else to put here, I guess we'll just get right into it. Cheers!

[theshoupguy]

And now to jump right in, starting with today's workout.

2009.08.02 :: Back/Shoulders

Time: 1615-1800

Pullups
BW x 10
BW x 8
BW x 8

Machine Military Press
110 x 10
120 x 8
127.5 x 7
137.5 x 5
90 x 8

One Arm DB Rows (reps = total for both arms)
75 x 20
85 x 16
95 x 14
75 x 16

Machine Lateral Raises
100 x 10
100 x 8
110 x 7
80 x 17

Machine Seated Row (wide grip + 1sec squeeze)
135 x 10
150 x 8
165 x 8
120 x 12

Straight Bar Front Raises
50 x 8
50 x 10
60 x 8
40 x 14

Straight Arm Pulldown
100 x 10
120 x 8
140 x 8
90 x 12

Supersetted Internal/External Cable Rotations (reps = total for both arms)
30 x 24/20 (I/E)
40 x 24/16
50 x 24 (I) / 30 x 20 (E)

Seated Cable Row (V bar)
150 x 10
165 x 8
180 x 8
195 x 6
210 x 4
135 x 10

Hammer Strength Shrugs
315 x 12
340 x 10
360 x 10
385 x 10
405 x 10
Burnout:
315 x 10
315 x 10
340 x 10
180 x 32

Wide Grip Lat Pulldowns
120 x 12
135 x 10
150 x 10
165 x 10
Burnout:
105 x 20
90 x 22

Upright Cable Rows (medium grip)
110 x 10
130 x 8
140 x 6
110 x 10
100 x 12

Total volume: 92,525lbs

Reflections:
Things went pretty alright today... I had somewhat of a masochistic view about it from the beginning, mostly because yesterday's leg workout was horrible. Last week was hectic as hell and I didn't get much gym time in, so I really needed a good therapeutic session, just me and the iron. High volume tends to help a lot, and after today I had a great pump going through my back and shoulders.
I'm still on the fence about whether or not I want to give shoulders its own day... but for now I guess it's working alright.

[-Lucifer]

Hey son. Nice journal you got here.

IN!

[theshoupguy]

Originally Posted by DaRk LuCiFeR

Hey son. Nice journal you got here.

IN!

Thanks for popping by, brah - always nice to have supporters.

[-Lucifer]

Originally Posted by theshoupguy

Thanks for popping by, brah - always nice to have supporters.

Solid session btw. I'm curious as to why you like alternating back and shoulder exercises? Have you tried working your back first and then doing shouders? Or does doing it this way seem more benificial?

[theshoupguy]

Originally Posted by DaRk LuCiFeR

Solid session btw. I'm curious as to why you like alternating back and shoulder exercises? Have you tried working your back first and then doing shouders? Or does doing it this way seem more benificial?

It's something I tend to do with most of my workout days - keeps the pump a bit better without sacrificing strength, imo. I tried hitting one muscle group in the first half of the workout and then switching over, but it seemed my strength went down quite a bit by the time that second half came around.

Plus it's just kinda been habit + personal preference for a while.

[-Lucifer]

Originally Posted by theshoupguy

It's something I tend to do with most of my workout days - keeps the pump a bit better without sacrificing strength, imo. I tried hitting one muscle group in the first half of the workout and then switching over, but it seemed my strength went down quite a bit by the time that second half came around.

Plus it's just kinda been habit + personal preference for a while.

Interesting.

I'll try that out once I get back to working my legs. I have always like pairing back and shoulders together. Seems natural to me.

Thanks!

[_Ishy]

You do a LOT of exercises for back/shoulders

[theshoupguy]

Originally Posted by DaRk LuCiFeR

Interesting.

I'll try that out once I get back to working my legs. I have always like pairing back and shoulders together. Seems natural to me.

Thanks!

Yeah man, try it out and see how it works for ya.

Originally Posted by _Ishy

You do a LOT of exercises for back/shoulders

Yeahhhh, it's not just for back/shoulders though. I tend to hit a lot of exercises in general. Not sure if it's a good or bad thing for the long run, but recently it's been working well.

[-Lucifer]

I'll be following fo sho!

You have made awesome progress in such a short span of time.

[theshoupguy]

Originally Posted by DaRk LuCiFeR

I'll be following fo sho!

You have made awesome progress in such a short span of time.

Thanks man, definitely appreciated.
Today's workout actually just tipped me over the 2,000,000lb 'total volume' checkpoint since I started recording, back in May.

I think I'm turning into a volume addict, lol.

[-Lucifer]

Originally Posted by theshoupguy

Thanks man, definitely appreciated.
Today's workout actually just tipped me over the 2,000,000lb 'total volume' checkpoint since I started recording, back in May.

I think I'm turning into a volume addict, lol.

Yeah I used to love high volume workouts as well but now I've found that low volume routines work best for me, specially in the 3-5 rep range.

My body is weird.

[theshoupguy]

Originally Posted by DaRk LuCiFeR

Yeah I used to love high volume workouts as well but now I've found that low volume routines work best for me, specially in the 3-5 rep range.

My body is weird.

To each their own, man.. haha, that's why there's no *set* formula for anyone about all this stuff.

I used to go with lower-volume stuff, but it didn't seem to get me anywhere - the gains were so much slower. The way I've been doing it lately helps point out weak spots a lot better for me. Just hitting one or two PRs per week on different exercises makes the variety fun.

[-Lucifer]

Sorry, this is a bit off-topic but naive spotters really piss me off. The other day I asked for help with boosting the DBs up while doing incline DB presses and this guy comes over and helps me get the weights up. I then tell him to let go and that he should not spot me but the tard just keeps looking at my face while I started working out - like a monkey.

WTF? How the heck can I concentrate when your fu*king face is right in my line of sight?

[theshoupguy]

Originally Posted by DaRk LuCiFeR

Sorry, this is a bit off-topic but naive spotters really piss me off. The other day I asked for help with boosting the DBs up while doing incline DB presses and this guy comes over and helps me get the weights up. I then tell him to let go and that he should not spot me but the tard just keeps looking at my face while I started working out - like a monkey.

WTF? How the heck can I concentrate when your fu*king face is right in my line of sight?

Yikes - kinda creepy.
Probably should've been watching the dumbbells or your arms, if anything.

[-Lucifer]

Originally Posted by theshoupguy

Yikes - kinda creepy.
Probably should've been watching the dumbbells or your arms, if anything.

That's what ticked me off even more. That idiot just kept looking at my face.

[theshoupguy]

Maybe he had a case of teh bromance and wanted to lick the sweat right off ya.


edit# Lmao, I can see this turning into a secondary rant / chat thread already.

[-Lucifer]

Originally Posted by theshoupguy

Maybe he had a case of teh bromance and wanted to lick the sweat right off ya.


edit# Lmao, I can see this turning into a secondary rant / chat thread already.

zOMG! I'm going to have nightmares now!!!!!1one!!

Seriously though, I'll now make sure that I tell my spotters everything they need to know. I'll perhaps print it out on a piece of paper and give them a copy lol.

[theshoupguy]

Haha, just save it on your computer and print a handful off to take with you each day.
It's amazing how many weird/bad stories there are about spotters... it's not hard to do, it's all common sense. I'll never understand why there are so many trivial issues.

[darinaldi]

Originally Posted by theshoupguy

Thanks for popping by, brah - always nice to have supporters.

DL always dreamed of being an athletic supporter.

[Mindi911]

LOL subbed but totally forgot to say in.

[-Lucifer]

Originally Posted by darinaldi

DL always dreamed of being an athletic supporter.

Feels good man!

[theshoupguy]

Originally Posted by Mindi911

LOL subbed but totally forgot to say in.

O hai!

[theshoupguy]

2009.08.03 :: Chest +Core (light)

Time: 1645-1830

Incline DB Press
70s x 10
80s x 8
85s x 10
90s x 6

Ab Crunch Torture Chair
90 x 30
100 x 20
100 x 18
90 x 15

Dips
BW x 12
BW x 12
BW x 10

Machine Flat Press
150 x 10
165 x 8
180 x 8
195 x 8
135 x 12

Hanging Side Leg Raises (Left/Right)
12 / 12
10 / 10
10 / 10
+ Broomstick twist x 20 to stretch out, no added weight.

Machine Flyes
120 x 10
150 x 10
150 x 8
165 x 8
120 x 12

Lying DB Pullovers
65 x 10
75 x 8
80 x 8
90 x 8

Pec Deck "Butterfly"
105 x 10
120 x 10
135 x 8

Machine Flat Press (Hammer Grip)
120 x 12
135 x 10
135 x 10
150 x 8

Total volume: 46,229lbs

Cardio: Elliptical
0:00-4:30 W/U
4:30-8:00 7.0 Resistance
8:00-11:30 12 R
11:30-17:00 15 R
17:00-20:00 C/D

Reflections:
I got my timing all jacked up today, and ended up getting there about 30min before the huge rush of people. Not too happy that the majority of free weight spots were taken, but I managed to get a majority of my normal chest day stuff in. I was hoping to work on flat bench a bit, but the few times I went to scope them out, there were practically lines of people waiting to use them. Ah, good ol' Mondays...
For some reason I had a little trouble getting the 80s up on the incline, but didn't have a problem with the 85s or 90s. Not sure what the deal was there, but I can't complain - it's been a while since I tried going above the 80s.

[-Lucifer]

Originally Posted by theshoupguy

Incline DB Press
70s x 10
80s x 8
85s x 10
90s x 6

wow strong lifts.

GJ.

[Mindi911]

Gotta love international chest days.

Bummer on the timings dude but some seriously good work there.

[theshoupguy]

Originally Posted by DaRk LuCiFeR

wow strong lifts.

GJ.

Thx brah.
I was going to try tossing some weight on my dips as well, but the belts weren't where they usually were -- figured they were all being used (didn't see anyone with them though) or they were being washed or something.
Next time, for sure. I saw Hola's vids of the 200+BW dips and felt some inspiration to tear it up.

[theshoupguy]

Originally Posted by Mindi911

Gotta love international chest days.

Bummer on the timings dude but some seriously good work there.

Thx Mindi.
I facepalmed halfway through, once I remembered what day it was... for the first half of the session I just couldn't figure out why there were so many freakin' people there. Not to mention practically every trainer was out working with 1-2 people, too.

[Mindi911]

Originally Posted by theshoupguy

Thx Mindi.
I facepalmed halfway through, once I remembered what day it was... for the first half of the session I just couldn't figure out why there were so many freakin' people there. Not to mention practically every trainer was out working with 1-2 people, too.

Timing is absolutely everything lol.

[-Lucifer]

Originally Posted by theshoupguy

Thx brah.
I was going to try tossing some weight on my dips as well, but the belts weren't where they usually were -- figured they were all being used (didn't see anyone with them though) or they were being washed or something.
Next time, for sure. I saw Hola's vids of the 200+BW dips and felt some inspiration to tear it up.

You could try holding the DB between your legs i.e. crossing your legs so they intersect at your ankles.

That's what I do.