Rpaul11 - Another year another journal

[rpaul11]

Hey folks. Seems I needed a new journal as my supp log has run its course. Just came off of my half marathon in early May, and just turned 43 last Friday. I am getting back to some heavier training again for now, and its time to tighten up the diet a bit. Current split will be

M - chest/bis
Tu - Legs
W - Shoulders, calfs, abs
TH - off/cardio
F - Back/tris
sat or sun - cardio

Hit the gym today for some chest and Biceps

Monday 5/21/12

Incle BB Press
1x10x135
4x10x165
Time to bump the weight on these


HS MTS Deline
4x10x65
1x9x65
Increased weight this week and almost got my sets across


Assisted Dips
2x10x75
1x9x75


BB Curls
2x10x70
1x8x70


DB SPider Curl/hammer grip
3x10x20
struggled with these for a few weeks, but I got em this week so I'll hit the 25's next time round


Incline DB Curls
1x10x20
1x10x25
1x8x25
Decided the elbows are holding up well to the arm isolation work so I added another exercise here.

Thats it for now. Thanks for following along.

[gixxer0.6g]

First.

Ahhhhh yeah!

I've done chest and bi's and back and tri's before. I thought it was a great split. The chest/tri back/bi one muscle group always suffered because it was already spent by the time I got to it.

[HoustonTXMuscle]

Been waiting for this. Second subbed...interesting split...somewhat identical to mine except that W and F are switched.

[howimliving]

2rd! in for sure!



edit: fuuuu^^^^

[Swann74]

Crud.... still not first. Or second. But I am IN!

[baker]

In again. I must have missed the other one, how'd the half go? Did you win?

[orca]

Happy Belated B-day. You and my newest granddaughter share the same B-Day.

In for the new journal.

[rpaul11]

First.

Ahhhhh yeah!

I've done chest and bi's and back and tri's before. I thought it was a great split. The chest/tri back/bi one muscle group always suffered because it was already spent by the time I got to it.

Hey Gix...I'm hoping the back/tri, chest/bi helps minimize the trauma to my elbows and allows me to work my arms harder. we shall see.

Been waiting for this. Second subbed...interesting split...somewhat identical to mine except that W and F are switched.

Hi Bob. The reason I do back on Fri is definitely to space out leg day from deadlifting day. Need as much recovery there as possible. I'm glad ya found me again.

2rd! in for sure!



edit: fuuuu^^^^

Thanks for subbing HIL. Good to have you in here.

Crud.... still not first. Or second. But I am IN!

and thats all tha matters right?

In again. I must have missed the other one, how'd the half go? Did you win?

The half went well. Finished in 2 hrs 36 mins. Glad its done. It was a blast. never again though

Happy Belated B-day. You and my newest granddaughter share the same B-Day.

In for the new journal.

Congrats man.

[KoHuskie]

Subbed brotha, those spider curls will humble anybody! Time for some gains.

[rendylee]

Cool, in on page one and can read from the beginnning this time

[ironwill2008]

[ChocoChick]

Here!

[Bo_Flecks]

I'm hoping the back/tri, chest/bi helps minimize the trauma to my elbows and allows me to work my arms harder. we shall see.

Not only that, it makes the muscle groups work in a primary and secondary capacity at different times through the training week. I have made my best gains after switching to this method. I think you'll like it.

[HARRYBEAST]

I care to follow

[bamazav]

I am subbed. Looking forward to seeing great things!

[rpaul11]

Subbed brotha, those spider curls will humble anybody! Time for some gains.

Doing them with the hammer grip are HARD!

Cool, in on page one and can read from the beginnning this time

Hey Ren. Good to have ya. Not gonna be so much running from here on out

damn...thats one tall Dude Thanks Bill

Here!

Awesome !

Not only that, it makes the muscle groups work in a primary and secondary capacity at different times through the training week. I have made my best gains after switching to this method. I think you'll like it.

I'm hoping for good things So far I'm liking.

I care to follow

Cool!

I am subbed. Looking forward to seeing great things!

Good to have ya here David.

[2nd_chance]

M - chest/bis
Tu - Legs
W - Shoulders, calfs, abs
TH - off/cardio
F - Back/tris
sat or sun - cardio

I have run that identical split for 75% of the time I've been lifting. Always made sense to me. Subb'd

[stayfit2008]

Nice! Btw. How did you do in your 5k?

[rpaul11]

I have run that identical split for 75% of the time I've been lifting. Always made sense to me. Subb'd

if I get half the results you did I will be beyond thrilled

Nice! Btw. How did you do in your 5k?

I ran a half marathon 2 weeks ago. thats the only race I've done in quite a few years. I did 2hrs 36 mins...which was right on track with where I wanted to be

[Raigs]

In!!!

[lonniej]

I'm in!!..

[Vytis]

Excellent, I may have to follow along...

[howimliving]

Thanks for subbing HIL. Good to have you in here.

you know it brother. how was your leg session today?

[mastersfreak63]

Boom!!!!

In this......

[rpaul11]

In!!!

good deal man.

I'm in!!..

Hey Lonnie. Thanks for joining up.

Excellent, I may have to follow along...

Fantastic. Looking forward to your input

you know it brother. how was your leg session today?

Twas good. More to follow

Boom!!!!

In this......

Great!

[rpaul11]

Tuesday 5/22/12

Squats
1x10x135
1x10x185
1x10x205
1x10x225
Last rep at 225 wasn't quite as deep as I need these to be. I'll repeat this lineup again next week.


Leg Ext
4x10x145
Pause and squeeze at the top of each set. Gettin used to the heavy burn that comes with the contraction.


BB Lunge
4x10x95
Was getting fatigued on the last set. I'll keep this weight again next week so I can really nail it.


SLDL
1x10x135
1x10x185
3x10x225
Being real careful with form on these. Slow deliberate reps...keeping arch in lower back and bar close to the legs. I'll probably bump the weight on at least the last set or 2 of these next week. As long as I'm feeling strong.


Lying Leg Curl
3x10x110
2x9x110
Caught myself trying to use momentum to heave the weight on the last 2 sets. Thats not part of the plan here.

Thats it. Had a real nice session today. Legs are already feeling a good ache. Diet has been the best its been in almost a week. Need to really get that straightened out. Shoulders/calf/abs tomorrow.

[stayfit2008]

Good to hear your diet is going well!

[Swann74]

Nice leg thrashing in here today. Now, since you do your Deadlifts on back day, do you plan on keeping both DL and SLDL in the rotation?

[rpaul11]

Good to hear your diet is going well!

it went well yesterday not to keep that rolling.

Nice leg thrashing in here today. Now, since you do your Deadlifts on back day, do you plan on keeping both DL and SLDL in the rotation?

Hi John. I absoloutely plan to keep both. The deads (to me) are more of a back builder with some secondary leg action. I think the way I have it laid out I will get plenty of recovery

[stayfit2008]

it went well yesterday not to keep that rolling.

Anxious to see how you handle your diet during camping season with all that tempting grilling and snacking