Kulex's Workout Journal

[kulex]

I'm gonna start keeping track of my strength gains, over the weeks and my size gains over the months, I only have my arm measurement right now (13") but I'll get the rest when I find the damn tape...

This is my routine its basically a small variation of Brit_Breef's Intermediate 3-day split routine, I don't want crtiques on the routine please thanks, just tell me If you think my progress is coming along nicely and positive things like that, thanks!

Monday - Chest/Shoulders/Triceps/Abs -
-Bench Press
-Military Press
-Side Laterals
-Incline Bench Press
-Cable Pushdowns
-Tricep Extensions
-(Weighted) Sit-Ups

Wednesday - Back/Biceps -
-DeadLift
-Chin-Ups
-BB Curl
-BB Row
-Shrugs
-DB Curl
-Hammer Curl

Friday - Legs/Abs -
-Squats
-Leg extension
-Stiff leg DeadLifts
-Standing calf raise
-(Weighted) Crunches

~ MONDAY - FEBRUARY 09 2004 ~

-Bench Press
65x12
95x10
95x6
95x4

-Military Press
55x8

-Upright Row
50x10x3

-Incline Bench Press
20x12
40x10
50x6

-Cable Pushdowns
25x12
30x10
35x10

-Wrist Curl
30x8

-Tricep Extensions
30x12
40x10
50x10

-(Weighted) Sit-Ups
35x10x3

Some of these are new to me so I didn't do too well on them, I will adjust it next week to improve upon them. Also I've just come back to the gym after 2 weeks of resting (I severely injured my left arm from the mid-forarm into the armpit and left pectoral area, but don't worry it's fine and dandy now =) And I will improve next workout, increasing the weights 5-1O lbs on everything, depending on what exercises they are.

[Heisman]

I know you don't want to hear this, but I would seriously consider dropping the upright rows and leg extensions. Upright rows can be very dangerous, and side laterals would be an excellent replacement for them. Leg extensions can mess up the knees, and front squats are a lot better than them anyway. Besides that, I hope to see you make gains. Also how did you injure your arm?

[kulex]

I know, I've heard all the arguments about my routine (I posted it before) and sorry to say, dont wanna hear it, cuz that's not what this thread is about it's just about my progress, if you want to goto the board and make a post "Hey Kulex Drop The Upright Rows etc..." then be my guest but try not to put it in here.
My arm though is another story, I have no idea how I injured it (by lifting weights somehow I'm sure) but I was just doing normal everday things (don't remember exactly what trigured it) but I noticed that my arm hurt when I stretched it...Then I felt the lower half of my forearm and it was swollen (slightly) and sore and I could follow a trail of pain from the middle of my forearm up into my armpit where I felt a protrusion(small) in the middle and I aslo had some pain in the connecting area of my left pec, so I stopped using it for about a week and a half and about another half a week I started heating it and cooling it and stretching it out and it got better and now it's all healed up, so I started back at the gym today =)

[Heisman]

Check the regular workout forum section.

[kulex]

OK Heisman, I'm going to change it to a cable side lateral just for you, happy? =P (I'm going to miss my wonderful upright rows =(

[Heisman]

I'm very happy.

Of course, you could just use dumbells for your side laterals.

[kulex]

~ WEDNESDAY- FEBRUARY 11 2004 ~

-DeadLift
135x12
155x10
155x10

-Chin-Ups
3x225
2x225

-BB Curl
50x10
30x10
50x8

-BB Row
40x12
60x10
60x10

-Shrugs
40x12
80x10
90x10

-DB Curl
25x10
30x8
30x6

-Hammer Curl
20x10x3

I think I might have found what was injuring my left arm, when i do the bb curls and try to have good form without moving my elbows when my left forearms tightens up BIG time and it stays that way for a few minutes afterward, but my right arm doesn't I'm going to see how it feels this week and at the next workout if it persists I may drop the weight to see how it affects the arm. Oh and I can barely move without feeling my back =) oh I love the pain my back is in it feels alive/dieing at the same time =) but I'm going to have to work on the form of my bicep exercises cuz their all bad, and my elbow moves a lot and I know that's bad, so next time more concentration on good form!

[Heisman]

You could try standing against a wall while doing the curls and keeping your elbows on the wall.

[kulex]

I'll try that, that'll probably help

[AJbuilder]

Originally posted by kulex
but I'm going to have to work on the form of my bicep exercises cuz their all bad, and my elbow moves a lot and I know that's bad, so next time more concentration on good form!

like amusclehead says and i take his word for it on this one

" if your form sucks on biceps, then lower the weight to minimize elbow movement, sure i can curl the 70lb dumbbells but if i use perfect form with little or no elbow movement then i can only do the 50lb dumbbells"

so if you are using a set amount of weight for curls and your elbow moves a lot then of course you should correct your form ....but if your form still sucks no matter how hard you concentrate, then that means the weight is too much, time to lighten. Just my suggestion.

[kulex]

~ Friday - FEBRUARY 13 2004 ~

-Squats
135x1
95x8
95x8
95x8

-Leg extension
70x12
85x10
95x10

-Standing calf raise
40x12
60x10
100x10

-Stiff leg DeadLifts
95x10
95x10

-(Weighted) Crunches
Unweightedx12
35x10
35x10

Edit: I also gained 1 pound this week
I weighed myself last friday afternoon at 222 3/4
and today (friday afternoon) I weighed in at 223 3/4
I hope it keep's going similar to that, cuz that means I'm gaining mostly muscle and very little fat =) that's definately good in my book, peace!

Alright this was a nice workout,but I looked like a complete dip**** doing the squats...I ****ed them up so bad it'd make a baby cry...first I chose too high a weight, secondly I forgot the stupid cushion and had the raw bar on my shoulders(that wasn't pleasant) forgot the damn locks on the outside of the weights...and don't even mention form...I must have done 1/2 of them great and the other half I went down and couldn't get my legs to get me back up then the bar went everywhich way imaginable...but for some indescribably reason I never dropped the bar and a few times I could simply let go of the bar and have it balance on top of my shoulders (mine are pretty broad) and just pick myself up, sounds strange...you'd really have to have been there to understand it, SOOOOO next week I'm Not gonna up the squat weight I'm just going to work on solidifying my form!

[ComfortEagle]

Originally posted by kulex
...SOOOOO next week I'm Not gonna up the squat weight I'm just going to work on solidifying my form!

good idea

[Heisman]

Originally posted by kulex
~ Friday - FEBRUARY 13 2004 ~

-Squats
135x1
95x8
95x8
95x8

-Leg extension
70x12
85x10
95x10

-Standing calf raise
40x12
60x10
100x10

-Stiff leg DeadLifts
95x10
95x10

-(Weighted) Crunches
Unweightedx12
35x10
35x10

Edit: I also gained 1 pound this week
I weighed myself last friday afternoon at 222 3/4
and today (friday afternoon) I weighed in at 223 3/4
I hope it keep's going similar to that, cuz that means I'm gaining mostly muscle and very little fat =) that's definately good in my book, peace!

Alright this was a nice workout,but I looked like a complete dip**** doing the squats...I ****ed them up so bad it'd make a baby cry...first I chose too high a weight, secondly I forgot the stupid cushion and had the raw bar on my shoulders(that wasn't pleasant) forgot the damn locks on the outside of the weights...and don't even mention form...I must have done 1/2 of them great and the other half I went down and couldn't get my legs to get me back up then the bar went everywhich way imaginable...but for some indescribably reason I never dropped the bar and a few times I could simply let go of the bar and have it balance on top of my shoulders (mine are pretty broad) and just pick myself up, sounds strange...you'd really have to have been there to understand it, SOOOOO next week I'm Not gonna up the squat weight I'm just going to work on solidifying my form!

LOL. Definitely work on your form. Use less weight if you have to.

[kulex]

~ MONDAY - FEBRUARY 16 2004 ~

-Bench Press
65x12
105x10
105x10
105x10

-Military Press
40x12
60x6

-Cable Side Laterals (I removed Upright Rows, after
much....disagreement =P)
25x10x3 (each arm)

-Incline Bench Press
20x12
40x10
60x9

-Cable Pushdowns
25x12
35x10
40x6

-Tricep Extensions
30x12
40x10
55x7

-(Weighted) Sit-Ups
35x10x3

Well my benching was fantastic this time around, great form and almost no shaking in my left arm =) the tri exercises seemed harder to accomplish (I know I added weight) but it wasn't a lot added...hopefully it'll be better next workout either more weight or reps if I increase either I'm happy. So overall it was a great workout, took a little longer than I'd wanted but Monday is a very popular day for the freeweights...dunno why but the other days there's only about 1/2 the ppl there hmmmm that's odd!

[Heisman]

Good job increasing. You will be happier later on for taking out the upright rows.

[kulex]

~ WEDNESDAY- FEBRUARY 18 2004 ~

-DeadLift
135x12
165x8
165x8

-Chin-Ups
3x225
2x225
1x225

-BB Curl
40x12
50x10
50x8

-BB Row
40x12
60x10
70x10

-Shrugs
50x12
80x10
100x10

-DB Curl
25x12 (I'm cutting this out)

-Hammer Curl
20x12
25x8
25x8


I'm cutting the DB curl out for 2 reasons, I belive with the other exericises I'm effectively hitting the biceps, and if I cut this out I will be shortening my workout which is already running a bit too long, over all very good, much better form with my bb curls and now On to the PARADE! (It's mardi gras time down here =P)

[noname]

Originally posted by kulex
~ WEDNESDAY- FEBRUARY 18 2004 ~

-DeadLift
135x12
165x8
165x8

-Chin-Ups
3x225
2x225
1x225

-BB Curl
40x12
50x10
50x8

-BB Row
40x12
60x10
70x10

-Shrugs
50x12
80x10
100x10

-DB Curl
25x12 (I'm cutting this out)

-Hammer Curl
20x12
25x8
25x8

Why do you go back and forth between muscle groups? Back, bicep, back, bicep, etc... Why not just hit you back then complete the workout by hitting your biceps?

[Heisman]

Good workout. You could take a set off of each of the other curling exercises if you want to trim the workout some more.

[kulex]

Heisman, yea I could. and Noname I do that just to give myself more rest time, If I hit the back then rest then the back or if I hit back then rest then bic then rest then back then rest etc... it just give more rest time/ muscle grouping

[kulex]

~ Friday - FEBRUARY 20 2004 ~

-Squats
65x12
85x10
85x10

-Leg extension
70x12
85x10
100x10

-Standing calf raise
80x12
100x10
120x10

-Stiff leg DeadLifts
135x8
135x8

-(Weighted) Crunches
Unweightedx12
35x10
35x10

I gained another pound this week
223 3/4 -> 224 3/4 (Very good)

Great Workout! I changed the squat weight to help with form and it did, my form was great it felt so good not swaying all over, 1 thing tho I acccidently when 40 lbs heavier than last week on SLDL's (bad math...too tired...) and I did 135 lbs, so next week I'm just going to keep it at 135 and maybe add a set then start upping the weight...overall great workout!

[kulex]

~ MONDAY - FEBRUARY 23 2004 ~

-Bench Press
65x12
115x10
115x10

-Military Press
50x12
50x10

-Cable Side Laterals
30x10x3 (each arm)

-Incline Bench Press
40x12
50x10
70x8

-Cable Pushdowns
30x12
35x10
45x8

-Tricep Extensions
50x12
60x8
60x6

-(Weighted) Sit-Ups
35x10x3

Overall a good workout (I'm out of school for mardi gras =P) and I forgot my list of what I had to do so I tried doing everything from memory and I did pretty well I increased everything at least a little, and some by quite a bit, I even did Shrugs...which I wasn't suppose to today...but hey what the hell, I'll just do them again on wed so everything is good!

[Heisman]

You didn't post what you did for the shrugs. You must be really bad at math to accidentally increase the weight by 40 pounds.

[kulex]

yea, actually I'm great at math (it's my speciality) but I was really tired and didn't actually think about it, but hey at least it went up =) and I didn't post the shrugs cause I'm gonna do'em again on wed. like I was suppose to and then post it, I wish I could just forget and up my bench by 40 lbs one week =)

[kulex]

~ WEDNESDAY- FEBRUARY 25 2004 ~

No workout today because the gym is closed ...poor me Oh well, I'll just do twice as much weight next week lol =)

[kulex]

~ Friday - FEBRUARY 27 2004 ~

-Squats
65x12
95x10
95x10

-Leg extension (taking this out)
70x12

-Standing calf raise
80x12
100x10
140x10

-Stiff leg DeadLifts
135x10
135x8
135x8

-(Weighted) Crunches
Unweightedx12
35x10
35x10

I gained another pound this week
224 3/4 -> 225 3/4 (well it was 225 and 5/8 - 3/4, so i just rounded a little)

Good workout, except that some asians were having a chat session on, in front, around and all about the squat rack i needed, I had to wait 20 minutes for their girlfriends to leave then I went over and they let me use it...god I hate people who come to the gym to talk...otherwise it was a good workout I really hit my hammies hard, and the quads/calves too Note: I'm taking out the extensions because every workout they seem harder and harder to do, I think it's because the squats hit my quads enough to do the job, so even though it's going to cut my workout a little short (not really a problem) it'll be better for me in the long run not to overtrain...but I'm gonna look around and see if their's something else I could hit that wouldn't overtrain something else so I can do a little more on friday's ,we'll just have to wait and see if I can come up with anything...oh well overall very good =)

EDIT:
Oh wait I also did a little bit on the pull down bar, just to give me something to do
80x10
90x10
100x10
(I used to use that quite a bit, now it's harder cuz I haven't used it in a while, I might add that to leg day just as something to do,but I dunno, might not...)

[Heisman]

You could do front squats, lunges, GHR, jump squats, etc.

[kulex]

what I meant was some other exercise that didn't target the quads, cuz after the squats their basically useless =P

[Heisman]

Glute ham raise is probably your best bet.

[kulex]

wow, I just took a look at what that was, and I would only do that on a bet =P I'll probably just have the workout a little short I mean with squats/calfraise/sldl's I'm hitting everything and I'm doing it pretty well cuz my arse is a little sore as I am sitting on it =) Actually come to think of it I don't really hit my abs very much (just some sit ups on mondays and crunches on fridays) I'll see if I have any of the equipment at my gym for some of the exercises and I'll try that out next week.

[Heisman]

Why wouldn't you at least try GHR? You can do it by putting your lower legs under your bed and pushing yourself off the ground if you need too.