Look Ma! I'm Journaling!

[discdoggie]

My mom, List Maker Extrordinaire, was right. You can't know where you're going unless you can see(in black and white) where you've been. So, this late in my strength training, I begin...

I went back and forth trying to decide which forum to put this in; female or over 35. I've decided this will be the best place for me.

I had an accident in 2003 that left my right anterior clavicle permanantly separated (very visible both front and back in photos) and a titanium rod in my leg from a break in my right femur. The separation causes pressing limitations---no pain but lots of cracking, popping and unsteadiness. I just can't pile on too much weight. The right leg has ROM issues. That, and now it's 2 cm shorter than my left leg.

For the last year I've been doing full body 3x a week. I've made nice gains with this, but I think today was my last full body. This weekend I will be scouring other's journals and borrowing some ideas for spilts. Please feel free to suggest any you think may be good for me.

Overall, I'm happy with the size and leanness of my upper body. It's my lower that disappoints me, with its lack of detail and separation. I'm befuddled how to achieve this without making my upper look emaciated.



BB Squats
95lbs./15
105/10
115/10


Romanian Deads
95/15
2x 115/10
135/3


Sumos
55/12
60/12
65/10


Walking Lunges
4x 15/15


Wide Grip Pull up
12
Failure (9)
Failure (8)

BB Rows
3x 75/10

BB Incline Press
60/12
2x 70/8

Overhead DB Press
15/15
20/12
25/10

30 treadmill sprints/inclines

[snoozer08]

Hi! Nice job on the pull-ups today!

Legs are my lacking area too. Have you tried bulgarian split squats? Thanks to a herniated disc, I can't do any BB squats or deadlifts. Bulgarians have really helped me gain some lower body mass. They’re right at the top of my love/hate list!

Just a suggestion on your next split, try a 4 day upper/lower split instead of body part split. Making the jump from full body to a 5 day split can be really taxing and unnecessary. If you can get results w/ an upper/lower, which you should, you can save the body part split day for your next plateau. Just my two cents!

I'm the opposite position (switching from an upper/lower to a full body) but I'm sure you'll find lots of good splits on the boards.

Good luck and keep us posted!

[discdoggie]

Thanks! I have been looking around in others' training (thanks guys!) and I have decided on an upper/lower to start. Day 1 will be a leg day of single leg work, day 2 will be upper body with a bit of tricep work at the end, day 3 will be lower body, mainly squats and deads, day 4 upper with some bicep work at the end. Sound okay? I have been doing a full body so long, I really feel I am clueless.

Today was just an hour barefoot sunrise run on the beach. I have to go early, because technically dogs aren't allowed on the beach, but the cops don't really start patrolling until after daybreak. It gets hot down here, and I want to give my dog the opportunity to jump in the water to cool off when he needs to.

[MuscleMom]

Hi! thanks for stopping by my journal! When I get a chance I will respond, but just wanted to pop in and say hi first

[snoozer08]

Thanks! I have been looking around in others' training (thanks guys!) and I have decided on an upper/lower to start. Day 1 will be a leg day of single leg work, day 2 will be upper body with a bit of tricep work at the end, day 3 will be lower body, mainly squats and deads, day 4 upper with some bicep work at the end. Sound okay? I have been doing a full body so long, I really feel I am clueless.

Today was just an hour barefoot sunrise run on the beach. I have to go early, because technically dogs aren't allowed on the beach, but the cops don't really start patrolling until after daybreak. It gets hot down here, and I want to give my dog the opportunity to jump in the water to cool off when he needs to.

What a perfect way to start the day! So much more inspiring than running on the TM.

Your split sounds good. Have you found a specific routine you like or come up with one? If not, what's helped me in picking exercises for upper body days, is having a horizontal push, horizontal pull, vertical pull and a vertical push compound move. Then if you want add a few sets of isolation or core work. For lower body, I try to balance quad dominant with ham dominant exercises. I like that you're planning some single leg work.

Whatever routine you go with, it's temporary. Give it a shot and see what you think. You might feel clueless now, but you'll get the feel for it.

[discdoggie]

I went in today with what I though was a plan, but I still wasted a bunch of time wandering around.

Bulgarian split squats 25 lb db

right leg (weaker from accident) 4 sets-12, 12, 10
left leg 3x10

BB squats, heels raised on plate
3x115/10

single leg extensions (first time doing these in 2 years!)
4x35/10

lying single leg curls
4x30/10

Good Mornings
3x65/12


30 minute treadmill intervals

I've gotta get a better plan going here. Tomorrow will be upper body, but when I hit legs again, it wil be with more of the moves I'm comfortable with. Change is scary!!!! It felt weird leaving the gym without my shoulders and back being tired from working, too...

I can't wait until tomorrow!

[discdoggie]

Wide grip pull ups

13, failure (8), failure (8)


Straight-arm lat pull-down
3x 45/12


T-bar row
2x 35/12
2x 45/8


Incline DB Press
2x 25/12
2x 30/8


Decline Pushups
BW 3x12


Cable Flyes
3x 25/10


DB Press
2x 15/12
2x 20/6

BB Lateral Raise/superset with DB Rear Raise
3x 10/10

Standing E-Z Bar Curl
3x 35/10

Skull-crushers with E-Z Bar
3x 35/10



Still new to this spilt and isolation thing. Figuring out my strength capabilties and stuff. I'll get it.

[Mindi912]

No hands?

great looking work outs.

[discdoggie]

BB Squats
95 lb-12
135x3/10

Deadlifts
110 12
135x 3/10

Sumo Squats
55/12
60/10
65/10

Walking Lunges
15s 4/20

Leg Extensions
65/12
3x 70/10

Seated Leg Curls
4x 75/12


Standing Calf Raises
3x 130/15


Still feeling unsure of this new set-up. I'm really liking how I've been blasting the hell out of my legs, though.
I'm sure subconsciously I've been holding back a bit, becau I knew that there was still a whole body left to work out. (I always hit legs first.) So now, it's take now prisoners and beat 'em to death. So maybe, just maybe, I can grow them up and out, and when I peel the fat away, some really nice looking legs will be there.

[LisaSkinnoble]

Wow! You've sure got some strength, the injuries from your accident notwithstanding. Great workouts!

Edit: And your mom sounds like a very smart woman! Great advice!

[discdoggie]

Was NOT "feeling it" today.

Wide-grip pull ups (neutral grip. Got something weird going on with my forearms)
10/ failure (8)/failure (7)


Barbell Rows
65/12
3x 75/10

Reverse-grip pull-down
70/12
3x 85/8

Flat Bench BB Press (this is something I REALLY want to improve. I kinda have injury limitations, but I do wanna bench my weight for reps.)
65/12
3x 70/10

Decline pushups
BW 3x15

Incline Flyes
3x 20/12

DB Press
3x 20/12

Lateral Raise
3x 10/10

Rear Lateral Raise
3x 10/12

Cable Tricep Rope Press-down
3x 30/10

Cable Bicep Curls
3x 25/10

35 minutes stepmill. It's been waaaayyyy too muggy to run. It's possible it's my imagination, but it looks like my dog is getting fat just from skipping a few runs this week.

[uk3mi]

It's possible it's my imagination, but it looks like my dog is getting fat just from skipping a few runs this week.

Can't suggest much about routines, I'm such a newbie I still have to lookup some of the exercise names to visualize (!)
But you have an impressive body, I'll read on!

And thanks for passing by on my journal too!

[discdoggie]

Bulgarian Split Squats
Right Leg 4x 25/12
Left leg 3x25/10

Single Leg Deadlift w/ db
Right leg 4x 35/12
Left leg 3x 35/10

Single Leg Extension
Right leg 4x25/10
Left leg 3x25/8

Single leg curls
right leg 4x 25/12
left leg 3x 25/10

Leg press
right leg 4x 85/12
left leg 3x85/10

Single calf raises
right leg 3x 110/12
left leg 3x110/12


35 min treadmill sprints/inclines

[discdoggie]

Wide Grip Pull Ups
13 (yay!)/failure (7)/failure (6)

Straight Arm Pull-down
42.5/12
3x 47.5/10

Barbell row
5x 75/10

Incline DB Press
2x25/12
2x35 (yay!)/10

Decline Pushups
BW 4/12


BB Shoulder Press
4x 40/10

DB lateral Raises
10x 3/12

Standing BB Curls
40x 3/10


Lying Tricep Extensions
40 X3/10

[discdoggie]

BB Squats
95/12
4x 135/8

Romanian Deadlifts
110/12
3x 135/8

Sumo Squats
55/12
60/10
65/8

DB Walking Lunges
4x 20/15

Leg Extensions
65/12
3x 75/8

Lying Leg Curls
4x 85/10

[discdoggie]

Wide Grip Pull Ups
12/failure (8)/failure (6)

Straight-Arm Pull Down
4x 40/12

Seated Cable Row
4x 70/10

Barbell Bench Press
65/12
3x 75/10

Dumbbell Flye
25/12
3x 30/8

Decline Pushup
BW 3x15

Dumbbell Upright Rows
3x 20/12

Cable Bicep Curl
3x 25/10

Tricep Pushdown
3x 30/8



22 minutes of REAL HIIT. As in totally hgihest intensity that I ever thought I could muster. Higher, even. With a 1:1 work/recovery ratio. I thought I was gonna die. Now that, my friends, was true interval training. Anything I've ever done beofre that was namby-pamby wussy not-even-close-to-real HIIT.


I did not like. And I'm not in a real hurry to do it again any time soon. I like my leisurely runs.

[discdoggie]

Bulgarian Split Squats w/DB
Right Leg
4x25/12

Left Leg
3x 25/10

Single Leg Deadlifts
Right Leg
4x 35/12

Left Leg
3x 35/10


Single Leg Extensions
4x 35/12

Single Leg Curls
4x 23/10

Single Leg Press
Right Leg
4x 55/12

Left Leg
3x 55/12

Single Leg Calf Raise
4x 75/15

[discdoggie]

Wide Grip Pull ups
13/failure (8)/failure (4)

Straight Arm Press Downs
4x 45/10

T-bar Row
45/12
3x 55/8

Incline DB Press
30/12
3x 35/8

Machine Fly
4x 30/10

Decline Pushup
4x BW/13

Lateral Raises superset w/ rear delt raises
4x 10/10

Skull Crushers
50 lb. Fixed Barbell
4x 10

Standing E-Z bar Curl
4x 35/12

[discdoggie]

I felt inspired today!

Barbell Squats
90/12
130/8
2x140/6

Romanian Deadlifts
90/12
130/8
2x140/6


Sumo Squats
55/12
60/10
75/8

DB Walking Lunges
4x20/10

Leg Extensions
60/10
3x 80/8

Lying Leg Curls
4x 60/10

Standing Calf Raises
3x80/12

I'm increasing weight on all the big lifts. I feel strong. I feel good. When I shed the fat off my lower body, there is gonna be some nice looking legs there, I'll bet.

[discdoggie]

Wide-grip Pullups
12/failure (8)/failure (9)

Straight-arm pull-downs
42.5/10
3x 47.5/8

T-bar Row
4x 75/8

Flat bench BB Press
65/`12
3x 80/6

Decline Hammer Machine
4x 25/8

Cable Machine Flye
4x 30/8

Overhead BB Press
3x 40/10

Cable Bicep Curls/superset with Cable tricep pushdown
4x 25/8===4x35/6

[discdoggie]

Actually, this is YESTERDAY's workout. I did not get to post.


Bulgarian Split Squats

Right Leg
4x 20/10
Left Leg
3x 20/10


Single Leg Dead Lifts

Right Leg
4x 30/10
Left Leg 3x 30/10


Single Leg Extension s Hammer Machine (1st time I used this guy!)

Right Leg
4x 30/8
Left Leg
3x 30/8

Single Leg Standing Leg Curl Hammer Machine (1st time here, too!)


Right Leg
4x 25/10
Left Leg
3x 25/10


Single Leg Press
Right Leg
4x 60/10
Left Leg
3x 60/10

Butt Blaster Machine (for ****s and giggles---don't usually do this)
Right Leg
4x 50/10
Left Leg
3x 50/10

Single Calf Raise
Right Leg
4x 40/12
Left Leg
3x 40/12



I'm off to the gym in a bit. I'll post my upper body workout later. Oh, incidentally, I placed 2nd in the pull up contest. Echo sneaked back in and got in one more than me (13) right at deadline. Great job Echo!!!! So in my workout today, 14 is my goal! Oh, what did I win for my 2nd place finish? Lots of mod reps. Check it out. Over 1000, with only 200 posts. <Snork!>

[discdoggie]

Wide Grip Pull Ups
14/failure (8)/failure (8)/failure (5)


Straight Arm Press Down
4x 45/10

Barbell Row
4x 75/8

Incline DB Press
25/12
30/10
2x 35/6

Cable Flye
3x 40/10

Decline Pushup
4x bw/15

Overhead BB Press
3x 55/8

Lateral Raise
4x 12.5/6

Preacher Curl with EZ Bar
4x 40/6

Skull Crushers
4x 40/10

[uk3mi]

Stronger and stronger! Congrats for the pull up contest!
Was that a gym contest? How many people attended? That must have been some fun

Perhaps a bit of a silly question, but can you do things like planche? I'm curious to know what kind of numbers on various press types &abs/core would be needed for the planche.

[discdoggie]

Stronger and stronger! Congrats for the pull up contest!
Was that a gym contest? How many people attended? That must have been some fun

Hi! Sorry, put my journal away for a bit. No, it was a contest here on bbib.com. Entries were filmed, put on youtube and sent in.

[discdoggie]

So, haven't journaled in a while, but still been training, of course. I'm on an offical bulk now, with a calorie target of 2110 a day. You'd think it would be hard to eat all that food. I'm here to tell ya it ain't. I actually went waaayyy over for about a week or so and now I'm back on plan. I'm toying with the idea of doing a bbing show next year---I gotta muscle up!!!! Figure won't work for me; I just don't have enough natural waist. Slim hips and no waist...like a teenage boy.



Anyway, enough chit-chat---the workout!!!!


Wide-grip pull ups
12/failure (8)/failure (8)

Since I've put on 7 pounds these ^^^ have definitely gotten harder to do.

Straight Arm Pull Down
4x 50/10


Barbell Row
4x 80/10

Smith Machine Incline Press
70/12
75/10
2x 85/8


Flat Bench DB Press
2x 25/12
30/10
35/8


Cable Flye
4x 30/10


Standing Barbell Press
3x 45/8

Upright Rows
3x 45/8


Standing Barbell Curls
3x 40/8

Skull Crushers
4x 40/10

Cutting back on my cardio. Still doing long slow runs on my off days, but shortening the intervals post-lift to 20 minutes.

A little *temporary* layer of fat isn't going to kill me. I'll shed it in due time.

[discdoggie]

Yesterday i ran 7.2 miles in the thick-as-**** humidity. It was before sunrise, though, so it was bearable. It was followed by a (skinny) dip in the pool. My dog loves that pool!!!!!


Today (single leg day)


BSS
Right leg
4x 25/10

Left leg
3x 25/10


Step Ups

right leg
4x 25/12

Left leg
3x 25/12


Single Leg Extensions

Right leg
25/12
30/10
2x 35/8

Left Leg
25/12
30/10
35/8


Single Leg Curls
Right Leg
4x 30/10

Left Leg
3x 30/10


Glute Isolator

Right Leg
4x 35/10

Left Leg
3x 35/10


Single Leg Press
Right Leg
4x 60/12

Left Leg
3x 60/12


Single Calf Raise
Right Leg
4x 65/15

Left Leg
3x 65/15

Finished up with 26 minutes on treadmill with intervals of a 3:1 work/rest ratio. The intervals weren't all-out or near my best. I think the fat I've put on is slowing me down. My weight on the scale this morning was 116. The highest non-pregancy weight in a loooong time. I know a lot of it is water but still...


I gotta start tracking. I don't know what 's wrong with me that I'm fighting this so.

[uk3mi]

Hey cool to read you again!

I'll definitely follow your bulk. You're bound to look impressive after 6 months because you already have really nice muscular mass + definition!

I'm not on an official bulk (a bit too fat still for that I think) but in July I did hit an average of ~2,300 cals a day, and I had a few big peaks on some days, possibly a combo of lifting heavier + having a break from fat loss/trying to find my maintenance. In the end, I actually gained like a pound, the extra 1-2kgs seem to have been water fluctuation and are gone. But end of July was like woowww what's happening, I didn't find it hard to eat a lot either

Do you have a target weight for your bulk, or are you planning for 6 months time?

I guess part of the deal with bulking is to move around more BW and struggle again on stuff like pull up, but on the other hand it might help to go heavier on things like squat no? After cutting back, you will be doing like 20 pull ups in a row!

[discdoggie]

Hey cool to read you again!

I'll definitely follow your bulk. You're bound to look impressive after 6 months because you already have really nice muscular mass + definition!

I'm not on an official bulk (a bit too fat still for that I think) but in July I did hit an average of ~2,300 cals a day, and I had a few big peaks on some days, possibly a combo of lifting heavier + having a break from fat loss/trying to find my maintenance. In the end, I actually gained like a pound, the extra 1-2kgs seem to have been water fluctuation and are gone. But end of July was like woowww what's happening, I didn't find it hard to eat a lot either

Do you have a target weight for your bulk, or are you planning for 6 months time?

I guess part of the deal with bulking is to move around more BW and struggle again on stuff like pull up, but on the other hand it might help to go heavier on things like squat no? After cutting back, you will be doing like 20 pull ups in a row!

No "target weight." Just hopefully not too big, too heavy or too much fat. I'm trying to move my squat up, but remember I have a titanium rod in my right, it's two cm shorter, lacking in flexibilty and just all round weaker than my left.


I'm workin' on it.

[discdoggie]

Wide Grip Pull Ups
10/ failure (8)/failure (8)/failure (6)




Straight -Arm Press Down
4x 40/10


T-bar Row
25/12
2x 35/10
2x 45/8


Barbell Flat Bench Press
65/12
70/10
75/10
85/8
90/4 nothing left here. My chest is weeeee---aaaakkk!


Cable Flye
4x 35/8


Decline Pushups
4x BW/20 (Not too shabby!)


Lateral Raise-Rear Delt Raise Superset
4x 10/10


Ticep Rope Pressdown
4x 30/10


Cable Bicep Curl
3x 25/12

[uk3mi]

No "target weight." Just hopefully not too big, too heavy or too much fat. I'm trying to move my squat up, but remember I have a titanium rod in my right, it's two cm shorter, lacking in flexibilty and just all round weaker than my left.

That's right indeed, I forgot. Must be quite frustrating :~

Wow++ on the decline pushups!