skn&bones no more workout log

[skn&bones]

Whats up everyone, my name is jon. Ive decided to finally make one after much thought to it. Im hoping this will keep me motivated. Im prepping for a comp my school puts on called Mr. USC. Its actually a legit comp where students here train for it. i have about six months till the comp. any suggestions are welcome, ill post what i eat, and training on here, so tongiht i had for dinner, like a half to three fourths pound of chicken, a big slice of pizza, a giant waffle, and about a cut of tuna with ranch dressing mixed in it,

this is my workout from today,


BACK, INNER TRIS, and CALVES

Pullups- BWx 16, BW x 14 BW x 11, BW x 10
Bent over Row- 95x10, 115x10, 135x6, 95x10,
Lat Pulldown 80x10,110x10,140x10, 155x6last two sets right bi was hurtin some
Hammer Strength Row Machine single arm 90x10, 180x8, 230x6, 230x4

Reverse Pulldown 70x15, 85x15, 100x15, 115x15
DB Incline Tricep Extension 45x10, 50x10, 55x10

Calf Raise Machine 40x15,50x15, 55x10
Leg press Calf Raise 180x20, 205x25, 225x40, 275x40

if you have questions ask away, im bulking atm so my diet is everything in sight

[skn&bones]

i didnt record back the other day, but ate decently, im at 165 now, this is my leg day, diet today has be crap due to studying like hell for a bio test, felt like crap at the gym and my friend even said i looked like it too

Squat 95x10, 135x8, 155x8, 175x6, 135x8,
Hack Squat 90x10, 140x8, 180x8, 230x8
Leg Extension 95x10, 125x10, 155x10, 185x 10
leg curl 45x10, 70x10, 95x8, 105x4

calfs were dif stuff

leave some comments, critique, whatever

[bmuhlen]

Hey, Jon. Looks pretty good...

Might want to add a little more to your leg day, as it looks like you are pretty week in the legs (judging by your squat weights)... If I were you I'd throw in some front squats and maybe leg presses or something.

Im interested in seeing how you progress... Keep us posted!

-Brad

[skn&bones]

thanks, where would u suggest i throw those in?

[bmuhlen]

Originally Posted by skn&bones

thanks, where would u suggest i throw those in?

Towards the end... If you start with Squats then try Fronts at the end...

I usually do leg press right after regular squats..

[skn&bones]

im unsure of the difference between front squats and regular, i forgot the difference, here is my shoulder workout from today, feels good.

BB military 45x15, 95x8, 115x8, 115x6
DB Arnold Press 35x8, 40x8, 45x8, 50x8
Ezcurl bar Upright Row-im unsure of the bar weight, Bar+45x8, +65x8, +85X5, +45x8
DB front raise 20x8, 25x10, 30x8
Cable side Raise 12.5x8, 15x8, 20x8
DB Shrugs 45x15, 65x12, 85x12, 35x12, 75x12, 40x8

felt great,

[bmuhlen]

Originally Posted by skn&bones

im unsure of the difference between front squats and regular, i forgot the difference, here is my shoulder workout from today, feels good.

BB military 45x15, 95x8, 115x8, 115x6
DB Arnold Press 35x8, 40x8, 45x8, 50x8
Ezcurl bar Upright Row-im unsure of the bar weight, Bar+45x8, +65x8, +85X5, +45x8
DB front raise 20x8, 25x10, 30x8
Cable side Raise 12.5x8, 15x8, 20x8
DB Shrugs 45x15, 65x12, 85x12, 35x12, 75x12, 40x8

felt great,

Nice workout, bro.

In front squats you hold the bar (either in your hands or accross your crossed arms) and in reg. its on your back... Front squats allow for a greater ROM, making it far easier to go deeper. It hits the muscles differently and should strengthen your regular squat...

I did them for a summer, two sets of ten at the end of my workout (in which i did squats) and not only did my weight in squats go up, but my form increased dramatically and I was able to do ATG Deep Squats with almost no problem (except for minor knee irritation/pain but thats due to a tendon issue I have had since the 8th grade

I think Im gonna reintegrate a couple sets of front squats back into my routine as I noticed this week that my gains in my bench press are increasing far faster than my squats, and I'd like to keep my deep squat max ahead of my bench... lol...

EDIT: If you are anything like me your front squat weight will prolly be lower than your reg. squat weight... I started with 35's and then at the end was doing 45s+...

Kudos, Bro!

[skn&bones]

so yesterday was arms

DB Curl 30x8, 35x8,40x8
Preacher Hammer Curl 20x8,25x8,30x8,25x8
Ez cable curls 75x8,90x8,105x8, 110x8
Preacher Curl Machine 45x20, 80x15, 80x15, 45x20

Dips 165x18, 190x10, 190x8, 190x7
V Cable Pushdown 80x15, 95x15, 110x15, 115x12
DB overhead incline extension 40x10, 45x10, 50x10, 55x8
Tricep Machine Air Pressure 82x20, 140x20, 200x8

felt good, a lil sore from it,

[skn&bones]

Chest and inner tri

DB Incline 45x8,50x8, 55x8,60x8, 65x8
BB Bench 95x10, 115x10, 135x8, 155x6, struggled on that last rep
DB Bench 40x8, 50x8, 60x6, 50x10
Cable Fly Crosses 45x14, 60x10, 50x12
DB Pullover 45x8, 50x10, 55x10

Reverse Pushdown 75x12, 95x12, 105x10, 95x12

felt great, started to be sore at the DB bench feels good man

[skn&bones]

bump bump bump it up

[skn&bones]

at 167 now, havnt posted this ina while so here it is

Hams and quads

Seated Leg Curl 6010, 75x10, 90x10, 105x10, 120x10
Still Leg Deads 115x8,125x8, 135x8,145x8
Lying Leg curl 45x8, 70x8, 80x8, 90x8 GJ
Standing Leg curl 35x10, 40x10, 50x8, 55x5

Leg extension 75x10, 105x10, 165x8, 180x8
Front Squats 75x8, 95x8, 125x8, 135x10 GJ
Leg Press 180x8, 270x8, 330x8, 370x8
Walking Lunges 196x12



Shoulders and Traps
DB Military 40x8, 45x8, 50x8, 55x8
BB Front Raise 45x8, 55,8, 60x8, 45x10
DB side Raises 22.5x8, 25x8, 27.5x8, 30x8, 17.5x8
DB reverse flys 25x8, 27.5x8, 30x8, 35x6

DB shrugs 50x12, 65x12, 75x12, 60x12, 45x10


Arms
BB curl 45x8, 65x8, 75x8, 90x8 GJ
Hammer Curl 35x8, 40x8, 45x8, 50x8
One Arm preachercurl machine 35x8, 40x8, 40x8, 45x5 with 3 negs
Alternating db curl 27.5x6,30x6, 35x6, 40x5

Rope Pushdowns 75x15, 90x15, 105x15, 120x15
Reverse Pushdowns 75x12, 90x15, 105x15, 120x15
Overhead Extensions 20x8, 22.5x8, 20x10, 17.5x10
Dips 166x10, 17, 8