Yea, so umm..... Chaz made a journal

[chazzy1864]

So I figured I guess it was finally time to make a journal, instead of using the rant as my journal space.

My split is a bit unorthodox I think, and most will probably try to recommend something else, but you all can lick my balls. This is the split I've found I enjoy the most (I stopped caring about optimal long ago....it shows in my non-worked out body).
The layout goes:

Monday: Chest/Back
Tuesday: Quads/Traps
Wednesday: Shoulders/Calves, Bis/Tris
Thursday: Chest/back
Friday: Hamstring/Traps
Saturday: Shoulders/Calves, Bis/Tris

my muscle groupings are based around super sets. I have done super sets since I've started working out, and love them. It allows me to keep my intensity up, and get a large amount of volume done in a time efficient manner.

Shoulders used to be paired with abs but my new gym doesn't have the equipment I want, and my lower back hates me, so I lost motivation to give them direct work. Not to mention, my calves were lagging and figured I'd hook them up with direct work.

So....yea........I guess this will be my journal.

[chazzy1864]

Bare with me through any layout issues, I'm sure it will be tweaked and revamped as time goes on.

Anywho, on with the work out!


July 30, 2010
Hamstrings / Traps

Throughout the entire workout, I was supersetting shrugs on a lever shrug machine similar - but not quite - to this: http://www.allbodytraining.com/image...0Bar%20Row.jpg


Back squats (I consider the higher rep ones warm up, and then I continue with a ramp up, but my working sets start at the heaviest weight)
W/U Bar x 10
W/u 95 x 8
W/u 135 x 5
W/u 185 x 5
R/u 225 x 3
R/u 245 x 1
R/u 265 x 1
285 x 2
255 x 3
225 x 5

Crossover BB Lunges
135 x 12 (6 reps each side)
135 x 12
135 x 10

Good Morning (wide stance, stiff legged)
225 x 5
225 x 5
225 x 5-7 (wasn't paying attention to counting, I hit at least 5, maybe up to 7)

Shrugs (I'll list the weight based on what plate arrangement I had on each side)
I also mixed up between strict shrugs and looser/psuedo-power shrugs. Pretty much once I got to the 10x 7x45s, was doing more power shrugs.
10 x 3x45s
10 x 4x45s
10 x 4x45s 1x25
10 x 5x45s
10 x 6x45s
10 x 7x45s
8 x 6x45s 1x25
8 x 6x45s
8 x 5x45s 1x25
8 x 5x45s
8 x 4x45s
8 x 3x45s
8 x 2x45s

Notes: As per my usual morning workouts, it was dragging along. I didn't want to be awake. I keep staying up too late; thanks in part due to Borderlands, BB.com and friggin baseball. Waking up at 6am is no fun.

None the less it was a good workout. Always dripping sweat on my leg days. At one point, there was a female who started working out in the squat rack next to me. Something about her was amazingly sexy. I'm not sure if it was her assertive/confident walk to the leg area, the "high school football player cut to the waist t-shirt" that put her sports bra on display, or maybe just the fact that she was curling in the squat rack. What struck me as odd, is she had a bull dykish style hair cut, and a bit of a boyish charm, which made me feel pretty gay; which gave me a huge feeling of relief. If I were going straight, I think my life would end up like the Fresh Prince's.

X-over lunges were a bit awkward. I haven't done them in forever, and kept pausing either on the step or the return due to balance issues. By the last set, I had my form and groove down with them. I'm hoping to incorporate them back into my routine.

Anywho, I think the Good mornings are a PR. I can't remember if I've ever done 225 in the past, and stuck to ranges between 135-185 over the last few months; since I always do them last in my workout. Today I figured what the hell - I had been sure I could do 225 - and gave it a go. The first two sets were more of a struggle, I think because I was being cautious and unsure. The last set was actually pretty easy, which is why I think I got 7 reps out.

[VoxExMachina]

Wow.

You're one weak bastard.

But I'm in.

[chazzy1864]

Wow.

You're one weak bastard.

But I'm in.

Gimme a break, I just started working out!

Apparently that is a prerequisite to being a cool kid with a journal.

[im2manly]

in for the lulz

[Lencho]

Something about her was amazingly sexy. I'm not sure if it was her assertive/confident walk to the leg area, the "high school football player cut to the waist t-shirt" that put her sports bra on display, or maybe just the fact that she was curling in the squat rack. What struck me as odd, is she had a bull dykish style hair cut, and a bit of a boyish charm, which made me feel pretty gay; which gave me a huge feeling of relief. [/url].

lol, ur ghey

[chazzy1864]

lol, ur ghey



[img]http://newsimg.ngfiles.com/53000/53973_rex_grossman_screwed.jpg[img]

LTFOL.

That is what I was going for. She did have a sexy body, and a cute face. But she needs to let her hair grow out a bit more.

I'm telling ya though, something about a chick curling in the squat rack turns me on.

[-Lucifer]

I'm In, skinny mofo.

[theshoupguy]

So what you're saying is... you DO work out?





Subbed, brah.

[theshoupguy]

Bare with me through any layout issues

Not unless dinner comes first, perv.

[-Lucifer]

Nice back squats, breh.

And get a proper layout ASAP.

[chazzy1864]

Nice back squats, breh.

And get a proper layout ASAP.

Such as? Since I super set it throws it off. Most days wouldn't be like that, as I superset different exercises in pairs and would write them out in pairs, but on legs, I just keep doing the shrug machine throughout.

[-Lucifer]

Such as?

Something like this.

For super sets, do what I do and separate the exercise names, using forward slashes. See my first workout. I've done that with my triceps giant set.

---------------------------------------



July 30, 2010
Hamstrings / Traps

Back squats (I consider the higher rep ones warm up, and then I continue with a ramp up, but my working sets start at the heaviest weight)
285 x 2
255 x 3
225 x 5

Crossover BB Lunges
135 x 12 (6 reps each side)
135 x 12
135 x 10

[chazzy1864]

Something like this.

For super sets, do what I do and separate the exercise names, using forward slashes. See my first workout. I've done that with my triceps giant set.

Good stuff, I like it. I'm traveling this weekend, so my next workout will be Monday. As I said, it'd be a work in progress. That will be the first change made.

[BluntD]

this journal is more STYD than Get Bent, Turco



ifyouknowwhatimeanandithinkyoudo

[-Lucifer]

Monday is far away. Can't you do some chinz for biceptz and post a workout?

[SDFlip]

this is the worst journal i've ever seen

[chazzy1864]

Monday, August 2nd

Workout: Chest/Back

Wide grip Pull up / BB Flat Bench (excluded warm up from list)
BW + 45 x 8 / 225 x 3
BW + 45 x 7 / 205 x 3
BW + 45 x 6 / 185 x 5

Hammer Grip Pull up / BB Incline Bench
BW x 12 / 185 x 3
BW x 11 / 165 x 5
BW x 10 / 155 x 7

Deadlift / Smith Incline Bench
135 x 8 / N/A
225 x 5 / N/A
275 x 3 / 145 x 7
315 x 2 / 145 x 6
365 x 1 / 125 x 7
405 x 1 / 125 x 7
425 x 1 / 125 x 8

Notes: This was a better workout than expected. Considering this past weekend was filled with alcohol and sleep deprivation, punctuated by an overnight stay in an airport terminal that netted me a whopping 2 broken hours of sleep. Made it home at about 9am this morning, took a nap at 10 and woke up at 1:30.

I used straps for all of my back working sets. It is a habit I've got into recently. I didn't think my grip really affected my sets of pull ups, but I realized it did slightly. If nothing else, I can just more easily focus on my back with them.

My bench sets suffered a bit. I bruised the hell out of my right elbow in the airport last night. I was changing into jeans due to it being sub-freezing temperatures in that place, and there was a stupid shelf inside the stall. Damn thing attacked me for no reason. I was going to do Db benches today, but it just didn't feel like it'd be stable enough, so I went with BB so my left arm could aid it. Although it isn't even 100% due to an incident I had with a fun noodle in the pool two weekends ago, where somehow I hyper-extended it.....stupid fun noodles.

[-Lucifer]

I lol'd @ the changing room incident. Your benching still looks good, though. Strong pull ups.

Why don't you do any horizontal pulling? Or do you keep switching every week?

[chazzy1864]

I lol'd @ the changing room incident. Your benching still looks good, though. Strong pull ups.

Why don't you do any horizontal pulling? Or do you keep switching every week?

I'll have more rows on Thursday. I mix and match the chest/back days, but generally the day is more biased towards rows or pulls.

[chazzy1864]

Tuesday, August 3rd

Workout: Quads / Traps

Front Squat / Shrug Machine
95 x 8 / n/a
135 x 6 / n/a
185 x 3 / 360 x 8
205 x 1 / 450 x 8
225 x 2 / 540 x 8
205 x 2 / 540 x 8
185 x 3 / 540 x 8
135 x 8 / n/a

Leg Press / Shrug Machine
360 x 12 / 450 x 10
360 x 12 / 450 x 10
360 x 12 / n/a

Leg Extension / Shrug Machine (This machine Somebody jacked the other, so I switched)
n/a / 360 x 10
150 x 12 / 360 x 10
150 x 12 / 360 x 8

Drop Set of Extensions:
150 x 12
135 x 3
120 x 3
105 x 3
90 x 3

Notes: Day was fine. Nothing significant either which way. Decent sleep last night. Went to bed early, but kept waking up every few hours. Not sure why. My front squats were mediocre, but the last rep of each work set, I was leaning too far forward, with elbows down. My back is my weak spot on front squats, since usually I'm doing deads on Monday. Oh well.

[-Lucifer]

Interesting super sets.

That shrug machine looks like part of some heavy artillary.

[chazzy1864]

Interesting super sets.

Really my leg day is focused on legs. I just usually like to do some sort of super set to pass time during my rest periods. I was doing oblique work, but I am trying to help shore up lagging parts as of late, so giving traps some direct work on the side.

[400Lb Gorilla]

in on this shiet.

[chazzy1864]

Wednesday, August 4th

Workout: Shoulders/Calves, Arms

(warm up sets excluded)
Circuit: Wide Grip Upright Row / Plate Front Raise / Cybex Seated Calf Raise
95 x 8 / 45 x 6 / 180 x 6
95 x 8 / 45 x 6 / 180 x 6
95 x 8 / 45 x 6 / 135 x 10

Wide Grip BB Curl / V-Grip Tricep Pressdown (no pounds listed on cable machine, only numbered plates)
95 x 5 / #12 x 6
95 x 4 / #12 x 5
95 x 3 / #12 x 5

Circuit: Standing BB Shoulder Press / Lateral Raise / Standing Calf Raise (Lat raise weight is each hand)
95 x 8 / 10 x 12 / 315 x 10
95 x 7 / 10 x 12 / 315 x 10
95 x 8 / 10 x 12 / 315 x 10

Wide Grip DB Hammer Curl / OH Rope Tricep Extension (Db weight/reps is each hand)
30 x 8 / #8 x 8
30 x 7 / #8 x 7
25 x 8 / #8 x 6

Face Pull / Straight BB reverse curl (drop setted the reverse curls at end)
#8 x 10 / 60 x 6
#8 x 10 / 50 x 6
#8 x 10 /
Drop Set:
40 x 10
30 x 6
20 x 6

Reverse Grip Tricep Pressdown / Single Arm OH Cable Curl
#6 x 15 / #3 x 8
#6 x 15 / #2 x 12

Notes: Generally if I hit the same reps across the straight sets, I kind of got a little sloppy (not much) to get it, but I'll still bump my weights up next workout when I do the exercise again.

The Wide grip DB hammer curl might confuse people. Just do a hammer curl, but with your arm at about a 30-45 degree angle outwards from your body. I saw a guy in doing it in the gym a few weeks ago and asked him about it. He said it really helped him picture/feel/isolate brachialis more. I gave it a shot next workout, and i agree. I feel it far more/better swinging the weight outwards than doing standard in front or cross body/pinwheels.

This is probably my longest/highest volume workout. Rest time is kept short usually, for a few reasons. I don't want to be in the gym all day, as I have to get ready for work, and I don't like losing equipment. So when I run back and forth between stuff, I'm not trying to take long rest periods. I managed to complete this workout in 58 minutes, from the time I walked downstairs into the weight area, to when I walked back up stairs past the clock.


Go download Lupe Fiasco's new mixtape called Enemy of the State. Lupe is the man. Mix tapes are free anyways. One of the songs on there:

[BluntD]

I got tired just looking at all of those numbers.

[-Lucifer]

I understood what WG hammer curls meant when I saw it. I used to do hammer curls in that fashion, when I was new to lifting.

Have you seen good results from plate front raises? Why not do them using cables? I'd get an awesome pump when I used cables.

[im2manly]

strong circut work

[chazzy1864]

Have you seen good results from plate front raises? Why not do them using cables? I'd get an awesome pump when I used cables.

Eh, not sure. I just recently started doing them. I decided to add in extra volume by supersetting my upright rows with front raises and presses with lateral raises.

I have done cable raises in the past and like them, but this choice is more of a convenience thing. My gym is best described as the "L" shaped piece in tetris. Real long rectangle with a small jut out to the side. That jut is the leg area. I did the first 3 exercise groups (except the v-bar pressdown) in the squat rack - hell yes I curled in the squat rack!

I was using 10lb plates for the lateral raises, and that is too light for the front raises. The 45lb or 35lb plates are easier to use/manipulate for my needs.

[Ironlife]

I only saw this now Chaz forgive me! Subbed.

Creative title too..