123D321 2012 Journal

[123D321]

Time to jump in and give the journal a try.
Quick story, worked out late teens early twenties.Bulked the whole time, went from skinny to a solid 158 or so.Quit working out, continued the bulk stayed in the mid to high 180's.Turned 41 nice boobs , a big gut, and no muscle.Time for a change.Dieted down to soft, fat 170 and joined the gym.

Started with a 4 day a week split.
Mon: Chest, Back, Shoulders.
Tue: Legs, Arms
wed: off
Thurs: Chest ,Back,Shoulder
Fri: Legs, Arms

After 4 months I swiched to 5 days a week 1 bodypart a day.
Chest/Back/Legs/Shoulders/Arms/rest/rest
Im happy with my progress, but need to tighten up the diet to max my gains.

[123D321]

Chest today

Incline bb
45 x 20
135 x 15
155x 10
185 x 8
185 x 10
205 x 6

DB bench
50 X 12
60 X 10
70 x 10
80 x 6
80 x 6

Dips
bodyweight x 20
45 x 12
90 x 6
90 x 5
45 x 10

[123D321]

Back

15 min elliptical

Chins:
12
10
8
6
6

Hammer strength iso lateral high row:
45 per side x 15
two 45's per side x 10
two 45's per side x 8
two 45's per side x 8
two 45's per side x 6

DB rows on bench:
60 x 12
70 x 8
70 x 6
70 x 6
70 x 6

Seated cable rows
70 x 12
90 x 10
110 x 6

[123D321]

Legs:

10 mins elliptical

Squats:
45 x 20
135 x 15
185 x 10
225 x 6
225 x 5
225 x 5
225 x 5
225 x 5

Leg press:
1 plate x 20
4 plates x 12
6 plates x 10
6 plates x 10
6 plates x 8
6 plates x 6

Leg extensions:
50 x 15
70 x 10
70 x 8

Seated Leg curls:
25 x 18
50 x 10
50 x 10
50 x 10

[123D321]

Shoulders:

8 min elliptical

Seated calf extension:
5 sets of 15-20 reps

Seated calf raise:
45 X 14
90 x 8
90 x 8
90 x 5

Reverse Pec Dec:
40 x 20
60 x 15
70 x 13
70 x 10
100 x 6

Shoulder Press:
45 x 20
65 x 12
135 x 10
155 x 10
155 x 8
155 x 6
155 x 4

Lateral raise:
20 x 15
25 x 12
25 x 10
25 x 10

DB Shrug:
70 x 20
70 x 14

[123D321]

1/11/2012

Arms:

10 min elliptical

Cross body hammer curl
15 x 20
25 x 12
30 x 10
40 x 6
40 x 5

Incline dumbbell curl:
25 x 10
35 x 10
40 x 5
35 x 8

Barbell curl:

70 x 6
60 x 8
60 x 10


EZ-Bar french press:

30 x 20
50 x 15
80 x 12
80 x 10
80 x 8
80 x 6

Rope pushdown

50 x 15
70 x 10
70 x 10
90 x 10
100 x 10

[Getsum]

Welcome to the journals and great string of workouts man!

[123D321]

Welcome to the journals and great string of workouts man!

Thanks, this is the first full week without missing a workout in quite a while.I hope to be more consistent this year.

[123D321]

Saturday 1/14/2012

Chest:

20 min elliptical

BB Bench Press:
45 x 22
135 x 18
185 x 10
225 x 6
225 x 6
225 x 7
225 x 7


DB Incline:

60 x 12
70 x 10
80 x 8
80 x 10

Pec Deck:

40 x 15
50 x 10
60 x 8
60 x 8
60 x 10

[boathead]

very good stuff. i'm always on the look-out for someone sort of my stature who moves some weight.

[123D321]

Thanks Boathead, I'm going to try and keep it going.

[123D321]

1/15/2012

Back:

20 min elliptical


Lat Pulldown:
45 x 15
75 x 15
90 x 10
115 x 10
125 x 8
135 x 6
125 x 8

HS Iso-Lateral Row:
One 45 per side X 15
Two 45 per side X 10
Two 45 per side X 10
Two 45 per side X 10
Two 45 per side X 10

DB Row:

60 x 10
70 x 10
70 x 8
70 x 6
70 x 7

Seated cable row:
70 x 12
90 x 10
110 x 8

[123D321]

Tuesday 1/17/2012 feeling a little under the weather didn't want to push to hard

Legs:

11 min elliptical

Squats:
45 x 20
135 x 12
185 x 10
185 x 10
185 x 10

Leg ex:
50 x 15
60 x 15
70 x 15

Leg curls:
40 x 10
50 x 10
60 x 10

[Getsum]

Great job getting it done man, especially when you're not 100%. Workouts are looking good.

[123D321]

Wednesday 1/18/2012

Shoulders:

Shoulder Press

45 x 25
65 x 15
135 x 10
155 x 10
155 x 5
155 x 5
155 x 5

Lateral Raise

25 x 15
20 x 15
20 x 15
20 x 15

Reverse Pec Dec

40 x 15
60 x 10
70 x 10
70 x 10
70 x 10

BB shrug

50 x 20
90 x 15

[boathead]

mirin your push exercises. very strong. what is your focus? bb or strength?

[123D321]

A little both I think.I'm trying to break out of the 10 rep mindset.Use more weight and get 5-10 instead of hitting 10 all the time.

[boathead]

cool. i think i'm a little of both as well. and i'm the opposite....i'm trying to break out of the 3-5 rep range and get into the 10+. it's all good.

good job.

[123D321]

Thursday 1/19/2012

Arms:

DB alternate curl:

20 x 15
30 x 10
35 x 8
35 x 6
35 x 5

BB Scott curl:
40 x 10
50 x 8
50 x 6
50 x 5
40 x 6 x Standing curl x 10

Skull crusher/ CG bench press:
Big boy curl bar(25-30#?) x 20
10's x 15x 15
25's x 15x 15
35's x 15 x 10
35's x 10 x10
35's x 8 x 6

Pushdown (rope):

50 x 15
60 x 10
70 x 10
70 x 8

overhead extension

50 x 10

[orca]

good lookin work going on in here.

[123D321]

Sunday 1/22/2012

Chest:

BB Incline
45 x 20
135 x 15
185 x 10
225 x 5
225 x 5
225 x 7
225 x 5

DB Bench:

50 x 15
70 x 10
80 x 10
80 x 8

Dips:

BW x 20
45 x 15
90 x 12
90 x 9
45 x 10

Pec dec
50 x 12

[Getsum]

good lookin work going on in here.

x2

Very good and consistent work man!

mirin those shoulder presses!

[123D321]

x2

Very good and consistent work man!

mirin those shoulder presses!

Thanks, Keeping the journal is definitly helping with consistency, only one missed workout so far.

[123D321]

Monday 1/23/2012

Back:
20 min elliptical
Chins
BW x 10
BW x 10
BW x 10
BW x 8
BW x 6
BW x 5

HS front lat puldown (new exercise for me)

underhand grip
35 per side x 15
60 x 10
60 x 10
60 x 10
overhand grip
60 x 10
60 x 10
60 x 10

Curl Bar Bent Row (another first)
bar x 15
10 x 15
35 x 10
35 x 10
35 x 8
35 x 8

seated cable row
60 x 10
70 x 10
80 x 10

[123D321]

Tuesday 1/24/2012

Legs:

Squats
45 x 20
135 x 15
185 x 10
225 x 8
225 x 7
225 x1 ( lowerback said enough) need to strengthen abs and back before adding any more weight.

Leg press

5 plates x 15
7 plates x 10
7 plates x 10
7 plates x 9
7 plates x 8

Body Masters Hack squat
25 x 10
25 x 10
25 x 10
Didn't need much weight to feel these

Seated leg curls
25 x 20
50 x 15
50 x 12
50 x 10

a little ab work

[123D321]

Wednesday 1/25/2012

Shoulders

11 min elliptical

Standing calf raises (super set with bw calf raises)
60 x 10
80 x 10
80 x 10
80 x 10

seated calf raises( ss bw raises)
45 x 10
45 x 10
45 x 9
45 x 10

Reverse flyes on incline
5 x 25
10 x 15
15 x 15
15 x 10
15 x 10

Seated side lateral raise
10 x 10
15 x 10
15 x 10
15 x 10

Seated DB press

40 x 10
50 x 10
60 x 10
60 x 12
60 x 10

[123D321]

Thursday 1/26/2012

Arms

11 min elliptical

Hammer curl

10 x lots
25 x 10
35 x 10
30 x 10
35 x 8
30 x 10

Incline DB curl
25 x 10
30 x 10
30 x 10
30 x 7
30 x 8

rope push down
40 x 20
70 x 10
80 x 10
80 x 10
80 x 10

EZ Bar french press

Bar X 25
10's x 18
25's x 10
25's x 10
15's x 15
15's x 12

[123D321]

Sunday 1/29/2012
Chest

22 min elliptical

HS iso-lateral wide chest(seat lowest position)
25 per side x 20
45 x 15
90 x 10
90 x 10
115 x 10
115 x 10
115 x 10
really felt these

Incline BB Bench
45 x 15
135 x 12
185 x 9
225 x 4
185 x 10
185 x 10
185 x 10

Pec Deck

40 x 15
60 x 10
60 x 10
60 x 9

dips
one set of 30 x bw

[123D321]

Monday 1/30/2012

Back
11 min elliptical

Chins
10
6
5
5
5
4
4
4
4
made an effort to go all the way down for a good stretch and fuller rom

Seated cable row
70 x 12
80 x 10
90 x 10
90 x 10

HS iso row

25 x 15
50 x 10
50 x 10
50 x 8

DB rows on bench

50 x 12
70 x 6
70 x 5
60 x 10
60 x 8

[123D321]

Tuesday 1/31/2012

12 min elliptical

Legs:

Leg ex
50 x 15
60 x 15
70 x 15
80 x 12
80 x 10

Leg Press

3 plates x 15
5 plates x 12
6 plates x 12
7 plates x 12
7 plates x 10
7 plates x 8
6 plates x 12
6 plates x 10
5 plates x 15

seated leg curls
25 x 20
50 x 15
50 x 12
50 x 12
50 x 10

This kicked my ass, but the cardio area was looking pretty good so I hobbled over.Lots of hotties around but 5 mins on the elliptical was all my legs could take.