Poverty Workout Journal

[bwelch1985]

Push


Incline DB
--65x12,10,10

Incline BB
--135x12,10

Dips
--12,10

Rope Pushdowns
--3x15ish


Felt so good just to workout again. I've been away from the gym for 2 months now and I'm weak and fat and weak (and also fat). Hopefully I can get myself under control and regain a little structure in my life in 2013.

[bwelch1985]

Pull


Pullups
--10,8,8

Seated Rows
--100,120,140,160x12

BTN Pulldowns
--85x15,15

DB Curls
--25,30,35x10

Lying Cable Curls
--2x12ish


I felt sick to my stomach and out of breath for most of this workout. Probably has something to do with all the beer and cigs from last night.

[Lukasz0491]

I like your workouts...

Are you deadlifting?

Also please visit my Max-OT log: showthread.php?t=150249023

[CatfishBlues]

I felt sick to my stomach and out of breath for most of this workout. Probably has something to do with all the beer and cigs from last night.

Maybe time for some cig penalties? Each cig smoked equals one mile on the tread the next day

[adambb]

I know you're doin push/pull/legs, but you gonna go for just high rep stuff? And you doin anything to limit yourself for diet or planning on adding in any cardio?

[bwelch1985]

I like your workouts...

Are you deadlifting?

Also please visit my Max-OT log: showthread.php?t=150249023

Nope. No deadlifting for me. I'm too much of a pussy.

Maybe time for some cig penalties? Each cig smoked equals one mile on the tread the next day

Oh Christ. I would quit so fast.

I know you're doin push/pull/legs, but you gonna go for just high rep stuff? And you doin anything to limit yourself for diet or planning on adding in any cardio?

I'll probably just go by how I feel every day. It's too burdensome to plan going heavy for me but if I get there and feel like pushing it I guess I will. As far as cardio I'll probably start back with 5 intervals after every workout soon. That seemed to work pretty well last time. Diet is gonna be pretty meh. I'll try to eat high protein, moderate carb, lowish fat at home and then just try not to binge when I go out.

[bwelch1985]

Push


Incline DB
--80x10

Incline BB
--175x10, 185x10

Dips
--12,12,10

Rope Extensions
--2x12ish


I tried to do legs yesterday but it was pathetic. I'll have to work up to that. Can't believe I got 185 for 10 on incline today though.

[adambb]

185x10 on incline is ridonk. Can't wait to see how high you end up goin on a power day.

[bwelch1985]

185x10 on incline is ridonk. Can't wait to see how high you end up goin on a power day.

power day? is that what happens the day after binging at cracker barrel?

thanks brah. i really surprised myself with that one. was hoping for 5-6.

[bwelch1985]

Pull


Pullups
--10,10

Seated Rows
--100,120,140x12, 160x10

Row Machine
--2pps x 10,10

BTN Pulldowns
--100x12,12

Lying Curls
--30,35,42x10-15

DB Curls
--30x10, 35x8, 25x10


Then I did 5 minutes of moderate intensity cardio on the elliptical.

[CatfishBlues]

Are you tryin to stick to any particular schedule or just doin what work allows and tryin to get in 3 days a week, even if they're back to back?

Also what weight are you at right now?

[deltpecx]

Well look who it is?

You fat..I can't believe that!


In on this...Good to see you.

[bwelch1985]

I'll go ahead and answer these as if they were written today lol..

Are you tryin to stick to any particular schedule or just doin what work allows and tryin to get in 3 days a week, even if they're back to back?

Also what weight are you at right now?

I've got a fixed schedule for the time being so I can finally structure my workouts and nutrition a little bit. I'm thinking I'll go push/pull/legs as many times as possible each week...probably 4-5 assuming nothing crazy happens at work. But I like to switch it up and go Chest/Back, Delts/Arms, Legs from time to time as well.

I don't have a people scale right now, but I think I'm in the ballpark of 185ish. When I don't try with my nutrition I typically hang out around there.

Well look who it is?

You fat..I can't believe that!

In on this...Good to see you.

Good to see you, sir! Hopefully I can stick around this time.

[bwelch1985]

Push


Incline BB
-175x9, 9, 9, 9

Cable Cross
-4 sets of 12ish

Dips
-12, 10, 10, 10

Facepulls
-4 sets of 12ish


Kinda weird but I'm using the Smolov weight/rep progression for incline barbell. I just need something telling me how much to lift or I'll puss out every time lol.

Also, just to note...I haven't trained legs in MONTHS, so my leg days will be even more pathetic than they used to be.

[deltpecx]

Push


Incline BB
-175x9, 9, 9, 9

Cable Cross
-4 sets of 12ish

Dips
-12, 10, 10, 10

Facepulls
-4 sets of 12ish


Kinda weird but I'm using the Smolov weight/rep progression for incline barbell. I just need something telling me how much to lift or I'll puss out every time lol.

Also, just to note...I haven't trained legs in MONTHS, so my leg days will be even more pathetic than they used to be.

Are you just starting again in here or at the gym also?

How's that 'new' job you were being trained for going?

[CatfishBlues]

175 for 9s on incline is freggin nice, don't even think I could get that for 9 sets of 3

[bwelch1985]

DP- I'm just starting to log again. I've been training continuously all this time just without much focus or purpose. I'd like to get remotivated and refocused on the goal of building a better physique.

The "new job" is going great haha. This is what I was meant to do in this world and I couldn't be happier going to work every day.

Patch- I was surprised how difficult those sets were. I've been working with 185 for almost all of my sets for a few weeks now in the 5-7 rep range so I thought 175 for 9 would be cake...not so much lol.

[bwelch1985]

Pull


Seated Rows
-200x6, 6
-180x6, 6

Pulldowns
-180x6, 6
-160x6

Smith Shrugs
-315x6, 6, 6

Facepulls
-3 sets of 12ish

Pretty good workout. Since I'll have a lot more opportunities to get in to the gym each week I'm trying to keep the sessions pretty brief and to the point.

[CatfishBlues]

Where dem wide grip overhand pull-ups brah?

[bwelch1985]

Where dem wide grip overhand pull-ups brah?

next time fa sho!

[bwelch1985]

Today was a bit of a clean up day. I didn't do triceps with push or biceps with pull this week so I went ahead and knocked them out in a short workout.

DB Curls/Dips
Extensions/Cable Curls

Legs are up next on Saturday morning. I may attempt to back squat very briefly just to see if it breaks me in half. Most likely it'll be a lot of extensions and curls....maybe some ghr's or lunges.

[adambb]

Be prepared for literally a full week of leg soreness. Let's just hope the perp can't run fast lol.

[deltpecx]

...Legs are up next on Saturday morning. I may attempt to back squat very briefly just to see if it breaks me in half. Most likely it'll be a lot of extensions and curls....maybe some ghr's or lunges.

Be prepared for literally a full week of leg soreness. Let's just hope the perp can't run fast lol.

Are you allowed to train legs?

[bwelch1985]

Be prepared for literally a full week of leg soreness. Let's just hope the perp can't run fast lol.

God, I haven't experienced leg DOMS in nearly a year...Columbia may have it's first wheelchair officer next week.

Are you allowed to train legs?

This may be a big mistake lol.

[bwelch1985]

Legs


Lying Curls
-10, 6, 6

Extensions
-12, 10, 8

Adductor/Abductor
-2 sets each

Leg Raises
-3 sets of 8 (10lbs)


It's a start right?

[deltpecx]

Well done!

[bwelch1985]

Well done!

thank you, sir.

[bwelch1985]

Push


Incline BB
-225x4
-205x6, 5, 4

Cable Cross
-4 sets of 12ish

Dips
-12.5x12, 10, 10
-10

Facepulls
-4 sets of 12ish

Pretty solid workout. Chest is demolished.

[bwelch1985]

Legs


SL Curls
-10, 10, 10, 10, 8

GHR's
-8, 8, 8, 8
--rocked.

Adductor
-10, 10, 10, 10

Decline Situps
-10x10, 10, 10, 10
--plate behind head.

Solid workout. I want to be very slow increasing volume and intensity on leg days. I can't afford to end up crippled at work lol.


Pull


DB Curls
-35x6/6, 40x6/6, 45x6/6, 40x6/6, 35x6/6
--45's felt cheaty.

Seated Rows
-220x6, 6
-200x6, 180x6, 160x6
--The whole stack is 260 so that would be cool to work up to.

Pullups
-8, 8, 6, 6
--weaksauce.

UH Row Machine
-60x10/10, 80x10/10, 100x8/8

Lying Cable Curls
-5 sets of 12ish

Forgot to do facepulls. I'd like to do those every upper body day for general shoulder health.

[CatfishBlues]

GHRs right out the gate for 8s is awesome, strong curling too