Gym and Juice!

[lajoo]

Ok so first,I'm not on juice,the reason for the title is i was listening to this song





Ok So now on a serious note,Welcome to my log lol.

The first routine i'll be following is a modified version of DC's routine by spiderman997. I'm going to log the workouts i have done already after this post.(here's the link for the program if you're interested: http://forum.bodybuilding.com/showth...light=modified)


**My stats**

Height: 6ft
Starting weight: 178 pounds
Starting Bench: 225 pounds(1RM)
Starting Squat: 315 pounds(1RM)
Starting Deadlift: 385 pounds(1RM)

Routine is as follows:


A
Deadlift 5/3/1
One hand DB row 15 reps rest paused
Decline bench press 15 reps RP
Close Grip lat pulldown 15 reps RP
Push press 15 reps RP
Weighted ab work (rest paused or straight sets)

B
Squats 5/3/1
Leg Press 2 sets of 7
Leg curl OR glute ham raise 15 reps RP
Tricep movement 20 rep RP
Bicep curls 20 reps RP
Weighted oblique work 15 reps RP

Notes:

1-The reason i changed DB row to One hand DB row and Underhand lat pulldown to Close grip lat pulldown is that i was progressing on the two latter exercises in my last program and gonna keep with them until they stall,then switch back to those suggested.

2-I have been working out for a year and a half inconsistently,lots of smoking and drinking involved lol and thats the reason for my low lifts.

3-I will record my weight every monday.

[lajoo]

Monday July 16th Workout A #1

Deadlift: 135 x 5,185 x 3(Warmup

225 x 5
260 x 5
295 x 6

One hand DB row: 50 x 7(warmup)

90 x 15 x RP(+5)

Decline press: 95 x 6(warmup)

165 x 15 x RP(+5)

CG pulldown: 105 x 6(warmup)

160 x 15 x RP(+5)

Push press: 45 x 6(w)

80 x 15 x RP(+5) I am terribly weak at this movement.

Ab machine: 105 x 6(w)

140 x 43 x RP(+5)

Notes:
*The number after the parentheses is the amount of weight i will be increasing in the next workout.

[lajoo]

Wednesday July 18th Workout B #2

Squat: 135 x 6(w)

185 x 5
210 x 5
240 x 8

Leg press:

3 plates x 6(w)
4 plates x 6(w)
5 plates+60lbs x 7 x 2(2 sets of 7)(+10)

Lying leg curl: 60 x 6(w)

100 x 15 x RP(+5)

Tricep cable pushdown: 105 x 6(w)

155 x 20 x RP(+5)

Bicep curls: 50 x 6(w)

75 x 20 x RP(+5)

Side bends: 40 x 6 (w)
55 x 18 x RP(+5)

[lajoo]

Friday July 20th Workout A #3

Deadlift:

240 x 3
277 x 3
310 x 5 (A trainer passing by stopped to watch the set and after he was looking at me and smiling,he was definitely miring although i was thinking i'm weak as fuuuuckk)

One hand row: 50 x 7(w)

95 x 15 x RP(This is the highest DBs go in my gym,gonna do maybe one or two more workouts with the same weight and try to get more reps before switching to another exercise)

Decline Press: 95 x 6(w)

170 x 15 x RP(+5) (Have a really good feeling about this,a lot of room for progress)

CG Pulldown: 105 x 6 (w)

165 x 15 x RP(+5) (Hopefully i will pass my bodyweight soon enough)

Push Press: 45 x 7 (w)

85 x 16 x RP(+5)

Ab machine: 90 x w

145 x 41 x RP(+5) This seems very easy but i like to perform high reps for abs.

[lajoo]

Monday July 23rd Workout B #4

Gym weight:180.8 pounds

Squat: 135 x 6(w)

200 x 3
225 x 3
255 x 6

Leg press:

3 plates x 6(w)
4 plates x 6(w)
5 plates+ 70 lbs x 7 x 2 (+10) - These feel intense,but i feel like i have a big room to progress on it

Lying leg curl: 60 x 6(w)

105 x 15 x RP(+5)

Tricep cable pushdown: 105 x 6(w)

160 x 20 x RP(+5) -Getting really hard.

Bicep curls: 50 x 6(w)

80 x 20 x RP(+5)

Side bends: 45 x 6(w)

60 x 15 x RP(+5)

[shamroc617]

Lol title got me in and first post brought me a good laugh.. Log looks good so far man. Keep at it I'll def subb to see ow it goes. Good luck

[lajoo]

Lol title got me in and first post brought me a good laugh.. Log looks good so far man. Keep at it I'll def subb to see ow it goes. Good luck

Thanks brah , tomorrow is deadlift day,looking forward to it

[lajoo]

Wednesday July 25th Workout A #5

Deadlift: 135 x 5 185 x 5(warmup)

260 x 5
295 x 3
330 x 4 -Mesocycle finished,will run next mesocycle with +10 pounds since everything went good.

One hand Row: 50 x 7(w)

95 x 15 x RP -Since i couldn't get more reps in and this is the second workout with this weight i will exchange this with Barbell rows(3 sets of 5 since i'm really weak at them and probably will be able to do linear progression)

Decline Press: 95 x 6(w)

175 x 15 x RP(+5) -Still going pretty strong,hopefully will have progress for a long time.

Close-Grip Pulldown: 105 x 6(w)

170 x 15 x RP(+5)

Push Press: 45 x 7(w)

90 x 16 x RP(+5)

Ab machine: 90 x 15(w)

150 x 45 x RP(+5)

Comments:

Everything went really good today,hopefully my shoulders will get strong soon.Running next mesocycle of deadlifts with 395 pounds.

[lajoo]

Shameless bump.

[shamroc617]

Maybe dumb question, but what does RP stand for?

[strangeclouds]

Spidey hooked you up?

All sub in on this! Lets see what you got!

[lajoo]

Maybe dumb question, but what does RP stand for?

Rest-Paused set,go to the link in OP.

Spidey hooked you up?

All sub in on this! Lets see what you got!

Yep
Mirin your legs(no homo)

[strangeclouds]

Yep
Mirin your legs(no homo)

Thanks brother, lmk if you ever need any help or have any questions.

[lajoo]

Thanks brother, lmk if you ever need any help or have any questions.

will do man,cheers.

[aussieryan]

Solid size and lifts for 18 bro.

Mad old school hip hop too!

[lajoo]

Had terrible sleep last night and today is the 5/3/1 day for squats,faauuurkk,wish me luck.

[lajoo]

Friday July 27th Workout B #6

Pre W/o music:



Although i only slept for 3 hours last night i felt super strong and everything went really good

Squat: 135 x 5,185 x 3(warmup)

212 x 5
240 x 3
270 x 8 -Went much better than i expected,adding 10 pounds to next mesocycle.

Leg Press:

3 plates x 6(w)
4 plates x 6(w)
5 plates + 80 x 7 x 2(+10)

Lying leg curl: 60 x 6 (w)

110 x 15 x RP(+5) - These hurt like hell,could barely walk after lol

Tricep cable pushdown: 105 x 6(w)

165 x 20 x RP(+5) -contrary to last workout they felt easier so i guess i have a few more sessions of progress on these ones

Tricep kickbacks: -Decided to add a widowmaker set for tris since they're lacking a bit.

15lbs x 20(+2.5) -These burnt like hell

**I was so worn out at this point that i had to wait for 5 minutes then moved on to last two exercises.**

Bicep curls: 50 x 6 (w)

85 x 20 x RP(+5)

Weighted Side bends: 45 x 6(w)

65 x 18 x RP(+5) - Felt easier than previous workout.

[shamroc617]

Had terrible sleep last night and today is the 5/3/1 day for squats,faauuurkk,wish me luck.

O man I know the feeling... Glad you had a successful gym session though.. No matter how much you dread it, once you get going its always worth it

[lajoo]

Introducing Booster shots to my program,The link below is a must read:

http://www.t-nation.com/free_online_...ster_shots&cr=

I have chosen these muscles as my weakest bodyparts and the two movements for each:

Calves : 1- Seating calf raise 2-Standing calf raise
Delts : 1- DB latheral raise 2- Seated Barbell press
Triceps : 1- Single arm cable pushdown 2- Machine french press
Forearms : 1- Behind the back Barbell wrist curl 2- Wrist Curl

Routine will look like this from now on:

Monday: Workout A/B
Tuesday: Booster shot #1(doing the first exercises in the list for each bodypart)
Wednesday: Workout A/B
Thursday: rest
Friday: Workout A/B
Saturday: Booster shot #2(doing the second exercises in the list for each bodypart)
Sunday: rest

with that said,going to the gym now

[lajoo]

Saturday July 28th Booster shot #1

Running: 5 laps.Gonna ask next time how much is each lap

Seated Barbell press:

55 x 57 reps

First set: 30 reps -Bish weight,but they felt brutal lol

Standing calf raise:

165 x 100 reps

First set: 40 reps

Machine French press:

60 x 100 reps

First set: 40 reps

Wrist curl:

15 x 100 reps

First set: 40 reps

These were all very light weights,but they got brutal when i was around the failure mark and the pump(lol,come at me) was amazing.

Goal is to add 3-5 reps to all the first sets with the same weight till i reach 50 reps(weight will be added after)

[lajoo]

Monday July 30th Workout A #7

Gym weight:183.1 pounds

Had the worst headache since in the morning,was considering to skip the workout
but forced myself to do it and i'm happy i did ,still have the headache though haha

Pre W/o music - This helped to ignore the headache lol





Deadlift: 135 x 5, 185 x 3(warmup)

230 x 5
265 x 5
302 x 7
-Could push out 1-2 more reps,but didn't want to push the headache lol

Barbell row: 95 x 6(w)

115 x 26 x RP(+10)
- First time doing them after a long time so i started with a light weight

Decline press: 115 x 6(w)

180 x 15 x RP(+5)
- still going pretty good

CG pulldown: 105 x 6(w)

175 x 15 x RP(+5)

-These were fairly hard to complete but
i probably have a few more sessions of progress on these ones.

Push press: 65 x 7(w)

95 x 16 x RP(+5)

Ab machine: 105 x 10(w)

155 x 45 x RP(+5) -
Lots of room to progress.

[shamroc617]

Introducing Booster shots to my program,The link below is a must read:

http://www.t-nation.com/free_online_...ster_shots&cr=

I have chosen these muscles as my weakest bodyparts and the two movements for each:

Calves : 1- Seating calf raise 2-Standing calf raise
Delts : 1- DB latheral raise 2- Seated Barbell press
Triceps : 1- Single arm cable pushdown 2- Machine french press
Forearms : 1- Behind the back Barbell wrist curl 2- Wrist Curl

Routine will look like this from now on:

Monday: Workout A/B
Tuesday: Booster shot #1(doing the first exercises in the list for each bodypart)
Wednesday: Workout A/B
Thursday: rest
Friday: Workout A/B
Saturday: Booster shot #2(doing the second exercises in the list for each bodypart)
Sunday: rest

with that said,going to the gym now

Very interesting article and concept, interested in seeing how you think it works out for ya.. Might be something to add to meh program

[lajoo]

Very interesting article and concept, interested in seeing how you think it works out for ya.. Might be something to add to meh program

Yeah man,my tris and calves are still sore as fuk,gonna be hell on earth training them again tomorrow lol

[lajoo]

Very interesting article and concept, interested in seeing how you think it works out for ya.. Might be something to add to meh program

Btw mate..You keep a journal?

[lajoo]

Saturday July 31th Booster shot #2

Running: 5 laps.

DB letheral raise

12.5 x 100 reps

First set: 40 reps -These pretty much drained my shoulders,my traps were in pain as well.

Seating calf raise: Skipped since the machine was out of order

One arm cable tricep pushdown:

25 x 70
-Absolutely brutal,called it quits after 70 reps as my sets were getting really low in numbers.

First set: 35 reps

Behind the back barbell wrist curl

45 x 100 reps

First set: 40 reps -First time doing this.they hit the forearms much better than wrist curls imo.

Chin-ups: - Decided to add these as i couldn't do the calf press:

BW x 5
BW x 5
BW x 5 -These were hard after working the forearms.

[lajoo]

Monday August 1st Workout B #8

Pre W/o music:



Squat: 135 x 5(warmup)

190 x 5
220 x 5 Video
250 x 10 PR
-So the stupid camera decided to go on image mode
so i couldn't get this on video :|,will make sure to get it next time.



Leg Press:

3 plates +50 lbs x 6(w)
4 plates +50 lbsx 6(w)
6 plates x 7 x 2(+10) PR , video



Lying leg curl: 60 x 6 (w)

115 x 15 x RP(+5) PR

Tricep cable pushdown: 105 x 6(w)

170 x 20 x RP(+5) PR
-Surprised this is still going up.

Tricep kickbacks:

17.5lbs x 20(+2.5)
-These burnt like a bish

Bicep curls: 50 x 6 (w)

90 x 18 x RP(same weight)
-Will do this weight one more time to get more reps,then will continue from there

Weighted Side bends: 45 x 6(w)

70 x 18 x RP(+5) PR -These seem to get easier each time.

Notes:
Altogether a really good workout,will make sure to get the workset of my squats on video next time,any comments on form,depth is appreciated.

[lajoo]

Little update,the booster shot workout i did yesterday got my shoulders sore which is a first for me.Calves are still sore from saturday and i'm getting used to triceps being sore everyday(just realized i train them 5 times a week

[shamroc617]

Btw mate..You keep a journal?

Not at the moment man but recently have been brining a new dedication to diet/training so am intending to start one soon. I'll drop a link when I do.

Nice vids, nice and low on the squats mayne, and good to hear that the booster workout seems to be effective so far. Keep it up

[lajoo]

Not at the moment man but recently have been brining a new dedication to diet/training so am intending to start one soon. I'll drop a link when I do.

Nice vids, nice and low on the squats mayne, and good to hear that the booster workout seems to be effective so far. Keep it up

Thanks man,i'll be looking forward to see your log

[auriga]

In to watch your progress. Looking real good so far man!