I got 2 words for you: Gym.

[garardn01]

Yea buddy!

Ok, I'm usually not one for this kind of deal... but I'm gonna start keeping track of what I've doing outside my notebook. If no one follows me, that's cool. If people do, right on! Love the extra motivation.

Here are my current stats:
25 yr old male
5' 9"
165 lbs as of this morning

I've been in and out of the gym for the last 4 years or so (mostly out), but started lifting again consistently in May and have been going strong since!

(Just went through and posted in every Misc forum to get my 50 posts. Necessary.)
SORRY FOR THE HUGE F*ING PICTURES

Here are some pics I just found from about 18 months ago. Excuse the quality, my Blackberry was on it's last legs.




Some progress has occurred. Current Pics:



My goals:

Get big.
Lift heavier.
???
Profit.

How I plan on achieving this:



Here. We. Go.

[robosphere]

subbed. really just for the catchy title, but still interested to see how you do

[garardn01]

subbed. really just for the catchy title, but still interested to see how you do

Thanks brotha!

First workout post, oh yea!

Monday - BACK

Deadlifts

10x95
10x115
5x165
5x195
5x225
3x235

Felt great! I do Sumo style, my form is actually good... no matter what I did I couldn't keep traditional form in check. I'll eventually have to switch over, but for now it's working for me.

Chin Ups

Wide Grip
BWx9
BWx7
BWx5

Inside Grip
BWx7
BWx4

First time doing all BW, I was freaking beat... I've been doing 2 sets @ BW and then low assist til I reach my goal. But now I'm gonna go all in and set myself a rep goal. For now it's 35.. I fell short, only got 30...

But it's only going to get better! 35 in no time.

DB Rows

8x40
8x40
8x40

Also first time doing these in YEARS, switching over from Seated One Arm Low Rows. Form was a bit wonky, but I'll work on it.

Pendlay Rows (First time trying ever. Switch up from Bent Over BB Rows)

10x65
10x65
9x85

Low weight I know, but I want to get used to this before I start amping it up.

Gotta work the biceps!!!



Preacher Curl

10xEZBar+30
10xEZBar+35

Finish off with some Seated Cable One Arm High Rows! (I went a little overboard today...)
6x35 plate
6x35 plate

[garardn01]

Just hit the Big E! First time going. All your New England people will know what it is, for those who don't... big ass country fair type event.



Forgot to take pictures of all the food, I was too excited to eat it.

Fully loaded Maine baked potato, Maine blueberry crisp with farm made ice cream, Vermont Apple Ciple donuts, and of course... Deep Fried Oreos.

I'm just gonna skip the calorie tracking today. Free day! Workout to come later.

[deebee83]

Nice start to the journal, good luck. Big time title win.

[garardn01]

Nice start to the journal, good luck. Big time title win.

Thanks man!

Wiped after the Big E, so I decided to take a short nap (thank god for vacation time off work, I needed it). Woke up a bit late, no time to eat before meeting my buddy so this is my first experiment with working out relatively fasted. Last intake was around 1pm, gym time at 6:30pm. Tweaked my routine a bit as well.

(Also, keep the pepperedangus out but I am absolutely open to advice/constructive criticism concerning my routine, etc.)

PWO: 1 scoop of Gaspari SuperPump MAX

Definitely hit me a bit harder on an empty stomach, but not jittery which was nice.

First song to come on Random iTunes Play today...


Ok, today wassssss...

Tuesday -
CHEST DAY

BB Flat Bench Press

10x65
10x95
5x135
5x155
5x185
5x185
5x205

More volume than I usually do on flat bench (plus I just switched over, last 5 months has been DB Press). Went really well though! Last set was rough, but increase over last week with good form. Just have to keep my lower back down.

Incline DB Press

8x40
8x45
8x50
8x60

Again, switching from doing Incline BB Press the last few months... but felt really good. Could've pushed more weight, but still dialing in my working weight.

Cable Crossovers

10x22.5 plates each side
10x22.5 plates

Incline DB Fly

10x30
10x35
10x40

Dips!

18XBW

Just doing one set to failure, made sure to go nice and low on every rep.

Still has some energy at the end, so we're doing triceps. Let's do this.

Rope Pulldown

1 Arm - 12x3plate
Split Rope - 12x6plate

Solid workout! Considering my less than stellar food choices today (but oh so delicious...) and lack of good sleep last night, I was pretty good with how things went today.

[garardn01]

Alright, here we go. Little low on energy, didn't expect how tired I'd be after seeing Coheed and Cambria last night (4th time) and rocking my face off. Should've eaten more and waited til later but I have things to do!

My Coheed kick continues so the first song of today's workout was:


Today was...

LEGS

Just started really working on my form for squats, was up to ~255 with ****ty form... but screw that. So I've brought the weight way down and slowly working my way back up. Parallel or below, all day.

Squats

10x95
10x95
5x135
5x175
5x175
3x205

SLDL

8x135
8x145
8x145
8x155

Seated Calf Raises

15x80
15x80

Standing BB Lunges

Right around set 2 of these I started feeling dizzy from not eating enough, so I kept the weight lowish.

10x60
10x60
10x60

Standing Calf Raises (Smith Machine)

15x130
15x130

High Leg Press

10x150
10x150

Decent workout, really want to get my squat weight back up. Just gonna have to eat big and hope next time I can push a few more pounds.

[garardn01]

Truncated workout today!

Little more busy than I anticipated... fixing people's transmissions with hairties (MacGuyver!), playing chauffeur, sneaking out of people's houses... the usual. Had to squeeze in my workout before the gym closed.

Anyways!

First song of the workout today was....


SHOULDERS DAY

Trying more volume than I have been doing, going to nail down the routine next week. This was more experimental.

Military DB Press: 8x40 / 8x50 / 8x60

Leaning Side Lateral Raises: 10x17.5 / 10x20 / 10x20


Smith Machine Shrugs: 10x175 / 10x195 / 10x195

Front DB Raises: 10x20 / 10x22.5 (High raise)

Smith Machine Upright Rows: 10x75 / 10x75 / 10x85
I supersetted these with One Arm Shrugs holding 45lb plates 2x15

Standing Rear Delt Cable Flys (One armed) 10x2 plate / 10x2 plate / 10x2 plate
Supersetted these with Standing OH BB Press 6x60 / 6x60

[garardn01]

Weekend is over, back to the gym!

Last day of my vacation... so sad for me. But it will be nice to get back to work (for a while at least).

PWO: 1 scoop of Gaspari SuperPump MAX

First workout song of the day


BACK DAY

Deadlifts (Sumo style)

10x95
10x115
5x170
5x200
3x225
3x245

2 less overall reps, but upped the max weight by 10lbs and increased all the other heavy sets by 5lbs from last week. Feel like my lower back has strengthened a good deal, so maybe I can keep form on traditional? Might try next week.

Wide Grip Chin Ups: Body Weight x10/x7/x4
Inside Grip Chin Ups: BW x8/x5/x3
37 total

Excited about that, increased by 7 from last week!

Seated One Arm Rows

10x65
8x72.5
8x145 (2 hand V Grip)

Pendlay Rows

10x95
10x95
10x95

Still getting form down on this one, only second time ever doing them.

V Grip Pulldown

10x7 plate
10x7 plate

[iGetAround]

What's the second word??? Lol. In mate, looks good so far.

[garardn01]

What's the second word??? Lol. In mate, looks good so far.

We got another! Thanks for reading man.

First day back at work after 9 days off, freaking brutal. Just gave me more motivation to get out and hit the gym HARD.

PWO: 1 scoop SuperPump MAX

First Random Song off the Workout


Excellent freakin song to start the workout.

Today were are back to...
CHEST

Flat Bench BB Press

10x65
10x95
5x135
5x155
5x185
5x190
5x210

3 more weeks and I should be up to a 2 plate press! Very excited about this. Asked the guy next to me for a spot on the last set just in case, he was nice to enough to oblige. And then seemed very surprised that I repped it out. Awesome. Just wait until I'm repping 2 plates +.

Incline DB Press

8x45
8x50
8x55
8x65

Goal is 80s by November. It's all about the progress.

Cable Crossover

10x50
10x50

Incline DB Fly

10x35
10x40
10x45

Dips to finish!

First set got 14.
Last week I only did one set to failure, gotta push it though... next set 11.
One more set for 7 reps.

15 minutes of ab workout to finish, leg raises, decline situps... that kind of thing. Went for 60 reps total.

Good workout, increased on everything except the crossovers.

[iGetAround]

Very nicely done mate.

[garardn01]

I gotta start getting up earlier so I don't have to rush and am fully awake before I work out, it's killing me. Oh well, no excuses! Hitting the gym before work this afternoon/night.

Feeling tired so it affected me a bit, plus I didn't get to eat much (I don't do well training fasted) so I took a little longer in between sets but still finished in under an hour and increased most my weights and/or reps!

PWO 1 scoop SuperPump MAX

Random First Song of the Workout


What?! Oh yea, bringing it back.

LEGS DAY!

Squats

Had to use the Smith machine for the first few sets while 2 guys did their SLDL on the rack. Gotta love my gym only having one rack...

Smith Machine
10x85
10x125
5x175
5x195

Rack
5x185
5x205
(Increase in reps)

SLDL

8x135
8x135
8x135

Dialed back the overall reps and kept the weight static this week. Lower back is a bit tight. Usually do Wed off, but starting M-F now so only 2 days between Deadlifts and SLDL instead of 3.

Seated Calf Raises

15x85
15x85
(Increase in weight)

Standing DB Lunges (weight each hand)

10x25
8x35
8x35

This is where I started to feel a bit weak.

Standing Calf Raises (Smith Machine)

15x1pps +5lb
15x1pps +5lb
(increase in weight)

Leg Press

Put my legs up high and drive with my heels to put more focus on the hammys.

12x2pps
12x2pps

Not a bad workout overall, aside from the 15 minutes or so midworkout that I felt like death. Only way to get through it is to champ it out.

[garardn01]

Hit the gym this afternoon, but first time being back at my computer so time to post it.

Another day of not eating enough before I workout. My intake tends to be backloaded on the day, I really need to work on that. In any case, first half of the workout was rough but after I settled in and got a groove I was good.

PWO: 1.25 scoops SuperPump MAX

First Random Workout Song of the Day


Two dudes from New Hampshire, found out about them because one of them was in a VW club I used to be in a couple years ago. Love the beats they put down.

On to the workout!

SHOULDERS/TRAPS

Switching it up this week, going for a little more volume as opposed to weight. Good, strict reps and seeing what I can do.

Military DB Press

40x12
40x12
40x11
40x9

Lat DB Raises

20x10
20x10
20x10
20x8

BB Shrugs (Smith)

10x175 Getting my warm up in...
20x175
15x175
Up the weight! Let's do this.
10x195

Standing Rear Delt Cable Flys (One Arm)

Every machine is different, just putting down # of plates for general weight reference to compare in the future.
12x2plate
12x2plate
12x2plate

Upright Rows (Smith)
10x95
10x95
10x95

Decent workout, still not sure if I want to keep Shoulders on its own day and Arms on their own day or go back to doing them both on a single day. Only time will tell. However regardless of splits I plan on keeping/moving Shoulders all to the 12-15+ range, feel like it's a muscle that will respond well to volume.

[garardn01]

Meh. Wasn't crazy about the workout today. Tried switching it up this week...instead of doing M-Tu-Th-Fri I did M-Fr and put Shoulders on ones day and Arms/Calves part 2 on the next. I think next week I'll be going back to my previous split and just work in Tris/Bis/moreCalves on other days. PLUS this was a quick workout, it's been crazy this week...

PWO 1.25 scoops SuperPump MAX

First Random Workout Song of the Day


****in a. Awesome first song. Heard this song live when I saw them, absolutely bananas.

Arms/Calves/Blah

Standing Calf Raises (Smith)

15x135
15x135

Dips

15xBW
11xBW
9xBW

EZBar Preacher Curls supersetted these with... DB Hammer Curls

12x50 12x22.5
10x50 7x22.5

Seated Calf Raises

12x85
12x85

Close Grip Press (Smith)

12x125 (1pps)
12x125
9x125

Short workout, like I said I wasn't very happy. But just gives me more motivation to kill it next week!

[garardn01]

The weekend is over, the Patriots won, the Yankees won and all is good. Time to hit the gym!

PWO 1.25 scoop SuperPump MAX

Random First Workout Song of the Day


It's BACK day! (with Calves pt1 included)

Deadlifts

Decided to switch it up. I've been doing Sumo style because of form issues, but decided it was time to start getting traditional in check. Dropped the weight a bit for today.

10x95
10x115
5x175
5x195
5x195
3x225

Felt good! Put a video up in Exercise forums to get a form check.

Wide Grip Chins

10xBW
7xBW
6xBW

Inside Grip Chins
7xBW
6xBW
5xBW

41 total, increase from last week!

DB Rows

10x45
10x45
10x45

Still getting form down on these, always done Seated Cable Rows in the past. Right side is fine, left side I need to work on focusing the lat contraction. Feels way off.

Standing Calf Raises (Smith)

15x1pps+10
15x1pps+10
(increase!)

Bent Over BB Rows (Smith)

10x1pps
10x1pps
10x1pps

Normally do these with Olympic BB, but someone was going for Squat PR... so he was gonna be there a while.

Seated Calf Raises

15x90
15x90
(increase!)

Workout over? No way! I still had too much energy left at this point to be able to leave, so I threw some weight on the seated cable rows and went at it.

6x72.5 per side
5x72.5 per side
Increase the weight!
4x80 per side

And I'm spent. Pretty good workout. Good volume, increased most of the weights and hopefully will begin getting my Traditional DL rising!

[garardn01]

New Coheed and Cambria album dropped today! **** yea! I wish they had played more songs off the new album when I saw them last month, they rock pretty hard. Up early for work meeting, but day off today otherwise. Feeling pretty well rested for once.

PWO 1.5 scoops SuperPump MAX

Since the new album will be playing nonstop for at least the next week, had to bypass the random song and rock out.

Not-so-random First Song of the Workout


Going HARD today, Chest/Bis!

Flat Bench BB Press

10x65
10x95
5x135
5x155
5x185
4x205
2x225

First 2 plate press!!! Was so pumped. Form was good on first rep, didn't get bar to chest on the second but made sure to go at least past 90deg.

Incline DB Press

8x50
8x50
8x60
8x70

Increase! 50 and 60 felt real easy, so decided to jump. 70s were a bit tough around rep 6, but finished strong. 80s in no time.

Modified Chest Dips (taken from NNT91's workout journal, go to 7:41 in the video)


10xBW
7xBW
6xBW

Was really surprised how much tougher these were. Killer.

Incline DB Flys

10x40
10x40
10x40

DB Pullover

10x40
10x45
10x50

Still getting used to these, only done them one before ever, but heard a lot of people of the forums like them.

Time to finish out with a little bicep work.

BB Curl

10x65
10x65
10x65

DB Hammer Curl (on Preacher Bench)

10x25
10x25
EZBar Preacher Curl 7x60

Really excited about the 2 plate press, I want to be repping that by November.

[garardn01]

Long ass day. Checking out apartments this morning so I didn't get to go before work, and then work was craziness. Not used to going this late anymore, but it was nice since the gym was almost empty.

PWO 1.5 scoops SuperPump MAX

First Random Song of the Workout


Bass line in this song is insanity. These guys are absolutely beast in concert. Usually smaller venues, saw them at the Webster Underground in Hartford, CT and the singer (Darroh Sudderth) jumped onto the crowd and went feet up... had the crowd support his shoulder while he walked on the ceiling. And this mother****er was STILL SINGING.

Anyways, on to the workout!

LEGS DAY

My legs are pitiful compared to my progress everywhere else. So I've been trying to push everytime I go.

Squats

10x85 ATG
10x115 ATG
5x165
5x185
4x205
2x225
Dropped some plates and went 8x135 to finish.

SLDL

8x145
8x145
8x145

Standing Calf Raises (Smith)

15x1pps+15
15x1pps+15 (increase in weight)

Leg Extensions

10x70 (Not sure what the actual weight was, just going to use the number on the plates for my own progress reference)
10x70
10x70
7x90

First time ever doing these. Might have been beat from squats, but they burned nice and good. Probably going to keep these for a while in replacement of Standing Lunges.

Seated Calf Raises

18x85
14x85
9x85 (increase in reps)

Hammer Strength Leg Press (High stance, drive w/ heel. Focuses on hams a bit more)

12x2pps
12x2pps

Overall a pretty good workout. Got back to 2 plate squat with decent form. So going to stick at that max weight and just work on increasing reps til I can do 5 solid reps @ 2pps.

[garardn01]

On my way our for the night, so quick post!

PWO 1.5 scoops SuperPump MAX

Random first song of the Workout


Shoulders and Tris

Military DB Press

12x40
12x40
12x40
10x40

Just couldn't finish that last set, but increase in reps from last week.

Lat DB Raises

12x20
12x20
12x20
Too easy!
7x22.5

Rear Delt Cable Flys

12x2 plate+weight
12x2 plate+weight
9x3 plate

Shrugs (Smith Machine)

12x1pps+35
12x1pps+35
10x1pps+35

Supersetted these by holding a plate in each hand and doing alternating one armed shrugs, slow rep and holding the contraction for 2 seconds.
x12/x12/x12

Upright Rows (Smith Machine)

10x85
12x75
15x65

Close Grip Press

10x65 on the OB Bench, but felt weird so switched to Smith
10x1pps+5
10x1pps+5
Increase in weight here!

Tricep Dips

11xBW
8xBW
7XBW

12x45lb plate Standing OH Extensions

And BEAT. Felt like an awesome workout, now time to enjoy the weekend and get ready to hit the gym hard next week.

[garardn01]

Boom! And the weekend is over, time to hit the gym. Had a nice 2 days off (a rarity in retail), enjoyed my time to rest.

PWO 1.5 scoops SuperPump MAX

Random first song of the Workout


One of my favorite bands of all time. And this is one of my favorite songs, off one of their best albums.

On to the workout!

Back and Calves(part1) Day

Deadlift (traditional)

10x95
10x115
5x175
5x195
5x195
At this point had a buddy record me to check form... didn't like it. Still bringing my butt up first and making it almost like a SLDL. So I lowered the weight and tried again.
3x175
Still iffy. This is why I switched to Sumo style, but I'm determined to get traditional form down.
5x135
Decent form. Gonna watch some videos before I go next week, get that perfect form in my head.

Chin Ups

Wide Grip: 10xBW / 7xBW / 7xBW
Inside Grip: 10xBW / 5xBW / 4xBW

Total: 43, increase from last week! Hell yea.

Standing Calf Raises (Smith Machine)

15x1pps+20
15x1pps+20
Increase in weight

DB Rows

10x50
10x50
10x50

FINALLY getting form down. Before I was having a really tough time focusing on the contraction for my left side, but this week was much, much better.

Tibialis Anterior Flex (taken from the "CALVES - Let's grow them!" thread.)


(with DB)
12x25
12x35
12x35

Definitely feel the burn, plus I'm hoping this will help with my shin splits.

Bent Over BB Rows

10x105
9x105
7x105

Awesome workout, aside from problems with my DL form. But otherwise my lifts are getting heavier and that is always a good thing.

[garardn01]

Hit the gym this afternoon, but was then distracted by a combination of Madden 13, US World Cup qualifying (3-1! Finally some offense and ball movement...) and Presidential Debate for Obama-Romney 13: Who's a bigger whiner?

PWO 1 scoop of SuperPump MAX

Random First Workout Song of the Day


Chest and Biceps Day!

2 benches...both taken. So did about 7 minutes light cardio to warm up. Killed my ankle (tendonitis) since I didn't have running shoes on. Oh well, better than standing around.

Flat Bench BB Press

10x95 (wt inc)
10x95
5x155 (wt inc)
5x155
5x185
4x205
3x225 (-1 assisted)(rep inc)

Not much, but improvement from last time. Gonna stick at 2pps max for a while and get reps comfortable.

Incline DB Press

8x50
8x55
8x65
8x75

Almost stalled out around rep 6 on 75s, but took a few breaths and pushed through. Very happy with that. One more week at 75s and then maybe 80s in 2 weeks? Hopefully.

Modified Chest Dips (Taken from NNT91's workout, thanks!)

11xBW
7xBW
7xBW
4xBW

Still killer, but had a few more reps left in me so did an extra set compared to last week,

Seated Machine Flys

10x110 (Weight just for tracking sake)
10x110
10x110

Incline DB Flys

8x40
6x40

Supersetted with Decline Pushups 9xBW / 7xBW
Repped the 40s last week 3x10, but was beat by this point.

BB Curls

12x60
12x60
7x60

DB Hammer Curls

10x25
9x25
6x30

Biceps fatigue very quickly, especially after back day yesterday. But something to work on.

[garardn01]

Doing floorset at work tonight, so I have a long morning to enjoy. That means gym early!(ish)

Felt a little sluggish this morning. Long day yesterday, and fall allergies have been at it hard.



PWO 1.5 scoops SuperPump MAX

Random First Song of the Workout


Let's. do. this.

LEGS DAY

Like I said last week, my legs are sadly lacking compared to everything else. So I'm killing them every week.

Squats

10x95 ATG
10x115 ATG
10x135
5x155
3x185
2x225 (partial reps, didn't get to parallel)

Went with a few more reps than usual, focusing largely on form and maybe getting endurance up a bit. The 185 felt good despite my legs being tired, and the 225..well...just had to try. But the weight will increase, I promise.

Standing Calf Raises (Smith)

15x1pps+15(per side)
15x1pps+15

SLDL

8x155
8x155
8x155

Again focusing on getting the hammies involved. Increase in weight here.

Seated Calf Raises

15x85
14x85
9x90

Lower reps this week, but increase in weight on last set.

Leg Extensions

14x70
11x70
10x70

Leg Press (High and Wide Stance, drive with heels)

12x2pps
12x2pps+25(per side)

Increase in weight. Feel like I can increase this weight more next week. Maybe try 3pps?

Felt good today minus the tired allergy feeling. Still bothered my squats aren't improving as quickly as I hoped. Maybe next time I'll try upping my intake the day before Legs.

[garardn01]

This was not my best workout, no way around it. Up seriously late for work last night (4am) and then up at 7am to go back in and open. So I'm running on fumes. Probably should have taken tonight to sleep and gone tomorrow morning, but I'm dumb and didn't. Oh well.. next time. No PRs or increases today, just did my best and busted ass.

PWO 2 scoops SuperPump MAX (I needed it...)

Random First Song of the Workout


Thumbs up. Let's do this.

Shoulders and Triceps

Military DB Press

12x40 / 12x40 / 10x40 / 7x45

Lateral DB Raises

12x20 / 12x20 / 10x20 / 8x20

Shrugs (Smith Machine)

12x80 per side / 12x80+80 / 12x80+80
Supersetted these with one arm shrugs holding 45lb plate. Alternate rep, hold contractions for 2 seconds.
8x45 / 8x45 / 10x45

Rear Delt Cable Flys (One Arm)

10x3plate / 15x2plate / 12x2plate

Close Grip Press (Smith Machine)

10x1pps+5 / 10x1pps+5 / 10x1pps+5

Split Rope Pulldown

14x60 / 10x60 / 8x60

Dips

12xBW / 15xBW / 6xBW+20lb DB

Caught a second wind/last burst of energy on the Dips.
Triceps. are. hit.

Time for the weekend and sleep.

[garardn01]

Weekend is over, back to gym status.

Today was the last page of the gym notebook, so I actually wanted to write down what my overall progress has been, so all this week I'm going to put down my first week of workout routines from back when I started going in May...just for comparison. My split has changed a good deal since then, as have my exercises.

Back Workout on 5/16/2012

Wide Grip Chins (8 plate assisted) x10/x10(-3 partial)/x9(-4 partial)
Inside Grip Chins (8 plate assisted) x10/x9/x9

(I think 8 plate was like 50lbs of assistance)

Bent Over BB Rows 10x75 / 10x75 / 10x75

Hyperextensions 12xBW / 10xBW+10lb plate / 8xBW+25lb plate
(I know, I know...no DL yet. Started DL on 6/12)

Shrugs 10x1pps / 10x1pps / 10x1pps+10

BB Curls 10x40 / 10x40 / 10x40

DB Hammer Curls 10x20 / 10x20 / 10x20
-------------------------------------------------------------------------------
And now on to my workout from earlier today.

PWO 1.5 scoops SuperPump MAX

Random First Song of the Workout


Back and Calves(pt1)

Deadlifts (Back to Sumo style this week)
10x95
10x105
5x175
5x185
5x205
5x225
3x255 PR!

Chin Ups
Wide Grip: 12xBW / 7xBW / 6xBW
Inside Grip: 9xBW / 5xBW / 4xBW / 3xBW
46 total, +3 from last week

Standing Calf Raises (Smith Machine)
17x1pps+25
14x1pps+25

DB Rows
10x55 / 10x55 / 10x55

Pendlay Rows
10x105 / 10x105 / 8x105

Tibialis Anterior Flex (See video above)
12x35db
12x45db

Inverted Row
8xBW / 6xBW / 5xBW

Went from not being able to do more than 1 BW Chin Up to doing 46BW this week, and went from not DLing at all...to doing 3x255 this week. Not anything incredible, but definitely comfortable with my progress. Can't wait to see where I am in another 6 months.

[garardn01]

You wanna be big and sexy like ya boy?!

[garardn01]

The flashback week continues!

Felt exhausted all day today, and I realize way too many of my posts start out that way. I gotta fix something.

Anyways...the first week looked like this for Chest.

Chest Day on 5/14/2012

Flat Bench DB: 10x50 / 10x50 / 10x50

Incline Bench DB: 8x45 / 10x40 / 10x40

Dips: 8xBW+20db / 10xBW / 10xBW

Close Grip Press (Smith): 10x15 per side / 10x17.5 per side / 10x20 per side

DB Skullcrushers: 10x20 / 10x20 / 10x20

Pushups x10 / x10

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

On to the now.

PWO 1.5 scoops SuperPump MAX

Random First Song of the Workout


And the workout today...

Chest and Biceps(kinda)

Benches were taken...again...so started with Incline today.

Pushups x20

Incline DB Press

8x55
8x60
8x70
6x80

Hell yea! Was super pumped I got the 80s today and for more than a few reps.

Flat BB Bench

8x135
5x155
5x175
4x195
2x225

Modified Chest Dips (see above video)

11xBW
7xBW
6xBW
5xBW

Incline DB Flys

9x40
9x35
11x30

At this point got a call saying they had rescheduled the time for my mom's bday dinner...so had to move it!

DB Pullovers

10x45
7x50
6x55

And hammer grip pushups in between x5 / x5

BB Curls

12x60
8x60
6x60

And I'm pretty spent. Time to go get a big ass steak! Can't wait.

[garardn01]

Now today was a damn workout.

Looking back on the first workout (when it was Legs/Shoulders, not just Legs)...pretty amusing.

Legs/Shoulders Workout on 5/18/2012

Squats: 10x95 / 10x115 / 10x135
SLDL: 10x95 / 10x95 / 10x95
Seated Calf Raises: 15x55 / 15x60 / 15x60
Military DB Press: 10x35 / 10x35 / 10x40
Rear Delt Cable Fly (Standing): 10x2plate / 10x2plate / 10x2plate
Lateral DB Raises: 10x17.5 / 10x17.5 / 10x17.5

Pretty sad workout.

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

On to the next! Today was actually a great workout, imo. Pushed everything, and tried to kill it with every exercise. Increased weight or reps on everything today.

PWO 1.5 scoops SuperPump MAX

Random First Song of the Workout


Today was...

LEGS DAY

The mission to get my legs caught up continues.

Kill it...every week...

Squats

10x95 ATG
10x115 ATG
5x135
5x155
5x175
5x195
3x225
1x235

SLDL

8x155
8x155
8x165

Standing Calf Raises (Smith)

15x1pps+30
15x1pps+30
9x2pps

Leg Extensions

14x90
11x110
10x130

Leg Press (High and Wide Stance, drive with heels)

12x2pps
12x2pps
6x3pps
3x4pps

Seated Calf Raises (DB on Knee, single leg)

15x55
21x70

And. I'm. Spent.

Very happy with this workout today, hopefully every week I can get this kind of improvement going.

[garardn01]

So today was officially the last usable page of my workout log journal. Time to buy a new one and hopefully by the end of the next one I'll be lifting heavy.

Didn't have a dedicated Shoulders day at the beginning, so no flashback... but for reference...

Military Press on 5/18/12: 10x35/10x35/10x40

and

Dips on 5/14/12: 8xBW+20/10xBW/10xBW

Shoulders have made the least amount of gains...not much at all, if Im honest. Pretty disappointed and need to change something.

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

PWO 1.5 scoops SuperPump MAX

Random First Song of the Workout


SHOULDERS AND TRIS

Military DB Press

10x25 Standing warmup
10x40 / 8x45 / 7x50 / 6x55

Lat DB Raises

10x20 / 10x20 / 10x20 / 6x25

Shrugs (Smith Machine, weight is per side)

20x70ps / 14x80ps / 10x2pps

Upright Rows

10x40 / 9x50 - This killed my shoulder for whatever reason, so I decided to stop after the second set.

Dips

10xBW+20 / 10xBW+30 / 12xBW+40 / 7xBW Freeze Reps, pause mid rep hold for 2 seconds, hold another 2 seconds at bottom of motion.

Rear Delt Cable Flys

10x2.5plate / 10x2.5plate / 10x2.5plate

Close Grip Press (Smith Machine)

10x1pps / 10x1pps / 10x1pps+5

Split Rope Pulldown

12x6plate / 12x6plate(-1 partial) / 10x6plate(-2 partial)

Bradford Press

8x60 / 6x60 / 5x60

Lot of volume today I feel, but I need to get my shoulder routine down. Next week I'm going to figure out something else. Might start OH Pressing instead of Military Press.

[garardn01]

This damn hurricane messin' with my gym time! Not cool Sandy.

Been 10 weeks since my last week off, so I may just take this as a deload week since the gym may potentially be without power. If possible I'll do some lighter full body routines towards Thurs/Fri just to keep the rust off.

To everyone on the east coast, be safe!

[garardn01]

And I have power again!!!

Lost it Monday, just got it back yesterday. Made it through the storm alright, and considering everything that's happened I can't complain about no power being the biggest inconvenience.

That being said, the gym the town over from me had power...and with nothing to do all week aside from work I decided to postpone my week off. So here are my workouts from the past week.

Tuesday 10/30/12

BACK

Deadlifts

10x105
5x135
5x175
5x185
5x205
5x225
3x245
1x275 (Pulled it, but form was pretty terrible)

Chin Ups
Wide Grip: BWx9 / Close Grip: BWx7 / Inside Grip: BW x9
BWx3 / BWx6 / BWx6

40 reps total. Not as high as last week but my forearms were a little more tired than normal.

Standing Calf Raises (Smith): 20xBar+150 / 14xbar+160 / 14xbar+180 (2pps)

DB Rows: 10x60 / 10x60 / 10x60

Tibialis Flex: 12x45db / 12x45

Pendlay Rows: 10x105 / 8x115 / 7x125

Seated Cable Rows (various grips)
Single Arm: 6x72.5(per side)
V Grip: 8x72.5(per side)
Wide Bar OH Grip: 7x72.5(per side)