BergMuscle's Get 'em Pumped Journal

BergMuscle · 06-20-2007, 12:42 PM

Can't believe I'm doing this, but I'm going to give this journal thing a try, at least during the summer when school is out and I have a bit more time for journalling.

Today's training - Back and Triceps

BB rows
145X10
145X8
145X8
150X6

Lat Pulldowns
63X10
63X8
(at this point my cable broke so I switched to pull-ups)

Pullups (added 10 lbs. for final set)
BodyweightX10
Bodyweight+10X10

Str8 arm overhead lat raises (traps isolation)
20X10
20X8
20X8
22X6

Close Grip Bench Press
65X10
65X8
65X8
70X8
(I haven't done these in a very long time so I guesse at a starting weight and came out pretty light. Next time I'm upping it to 75 lbs.)

DB Kickbacks
30X10
30X8
30X8
35X6

Triceps Dips (done with feet on one bench, hands on another, and a weight on my lap)
9X13
9X13

My new goal is to grow my triceps and, even with the light weight on the close grips, they were pumped at the end of this routine.

HoosierHardGain · 06-20-2007, 12:56 PM

Hey Berg...welcome to the forum. I look forward to reading what you have to say. As far as growing the tricep, remember the smaller body parts kind of take their que from the larger body parts. Basically, your tricep isn't going to necessarily grow until your chest and back starts to. So if you want to work the triceps, make sure you work the chest with compound movements, such as the bench.

BergMuscle · 06-20-2007, 12:58 PM

Oh, heavy bench work is on the schedule for later in the week. I love working my pecs.

ChocoChick · 06-20-2007, 01:19 PM

Welcome.

user464444132bbg · 06-20-2007, 03:28 PM

Welcome Berg! Great workout!

IronIc · 06-20-2007, 04:03 PM

Welcome to our corner Berg!

Flynn · 06-20-2007, 04:05 PM

From one Illinoian to another, welcome and nice workout

!

SR800 · 06-20-2007, 06:15 PM

Another one from Greater Illinois saying hi!

Nikonguy · 06-20-2007, 07:09 PM

Oh great, another journal I have to keep up with....j/k, glad you started one because your progress is fantastic

flywheel99 · 06-21-2007, 04:55 AM

thanks for stopping by my journal. we'll swing by to check out your work. keep going strong.

BergMuscle · 06-21-2007, 09:04 AM

Squats
15X115
12X159
10X231
8X231
8X231
6X231
(new goal: to add 10 lbs. to the last set)

Leg Extensions
10X88
8X88
8X88
6X93

Calf Raises
13X35
12X35
10X35

Crunches done with 22 lb. plate on my chest
15/ 12/ 12/ 20

Leg Raises done on flat bench for full ROM
9/ 9/ 9/ 8

Legs felt spent and abs were burning. Back and triceps also felt pumped again today after this session (they were yesterday's body parts).

Off to eat some more protein.

HoosierHardGain · 06-21-2007, 09:13 AM

Good morning, Berg...nice looking workout ya had today.

orca · 06-21-2007, 09:58 AM

Welcome to the journaling section Berg! ice looking workouts so far!

joed · 06-21-2007, 12:16 PM

Nice lookin' WO today.

Oak Park? Didn't Frank Lloyd Wright design & build some prairie style homes there, or is that where Taliesen is? Been to Taliesen West near Scottsdale.

BergMuscle · 06-21-2007, 03:04 PM

Quote:

Originally Posted by joed

Nice lookin' WO today.

Oak Park? Didn't Frank Lloyd Wright design & build some prairie style homes there, or is that where Taliesen is? Been to Taliesen West near Scottsdale.

Yeah, Frank Lloyd Wright did a lot of work around here. There is even a walking tour of his houses. Of course, like a lot of people who live in Oak Park, I've never taken the tour (I've been here 21 years). It's kind of a "tourist thing".

flywheel99 · 06-21-2007, 07:20 PM

Quote:

Originally Posted by BergMuscle

Squats
15X115
12X159
10X231
8X231
8X231
6X231
(new goal: to add 10 lbs. to the last set)

i'm tired just looking at this workout!

Nikonguy · 06-21-2007, 08:20 PM

Nice leg day Berg! Good and basic.

jmc53 · 06-21-2007, 08:23 PM

Hi Berg, only just noticed you've started a journal.
Welcome.

HoosierHardGain · 06-22-2007, 07:25 AM

Morning, Berg.

BergMuscle · 06-22-2007, 01:21 PM

This is the first time in a real long time that I've trained chest and shoulders on the same day. I'm going to adjust some of my starting weights on shoulder training to allow for the fatigue after the chest work and put me in that 8-10 rep range that helps my muscles grow (and allows me go up in weight on the last set).

BB bench press
15X109
12X153
7X185
6X185
6X185
5X190 (A PB!!! Yes, I did a did a "Woo-Hoo!" in my basement gym.)

Incline flys
10X35
8X35
8X35
6X40

Incline DB press
10X40
8X40
8X40
6X45

Seated military press
5X95
7X85
6X85
6X65

Front raises
7X40
7X40
6X40
6X35

Side raises
10X25
8X25
8X25
6X30
(at this point I got the starting weight correct)

I took 45-75 seconds rest between sets and stretched the muscle being worked for at least half of that time.

dbx · 06-22-2007, 02:06 PM

Welcome to the journal section, Berg! Very nice chest & shoulder session. And congrats on the PB!!

BergMuscle · 06-23-2007, 07:57 AM

Looking at a busy Saturday so I decided to hit the iron early - 8:00 a.m. - wife still sound asleep

Dead lifts and Biceps

Dead Lifts
15X115
12X159
6X213
6X213
5X213
3X223 (PB!!)

BB curls
10X80
8X80
6X80
5X85

Spider Curls
10X65
8X65
8X65
6X70

Reverse Grip Curls
10X45
10X45

45-75 seconds rest between sets.

I plan to find some time later today to do some ab work (or else hit them tomorrow when I do cardio).

I just found the reverse grip curls on Scooby's website and, just as he says there, my forearms are dying after doing 'em (next time 3 sets!!!)

06-23-2007, 08:26 AM

nice workout....... i try and keep my abs on my off days too find i can do more with them ....... tho i find dead lifts killer on mine...... mind if i ask what a spider curl is?

SR800 · 06-23-2007, 08:50 AM

My spidy sense says good job on the PB with the deads but it does not know what a spider curl is?

BergMuscle · 06-23-2007, 11:45 AM

Basically, BB curls, usually with an EZ-curl bar, done on the preacher bench backwards.

http://www.bodybuilding.com/fun/exer...me=Spider+Curl

Great for guys, and gals, like me with high bicep attachment.

SR800 · 06-23-2007, 11:59 AM

I do those, call 'em, reverse preacher curls in my journal, yes they are excellent!

BergMuscle · 06-24-2007, 06:20 PM

First: follow-up from yesterday - I found a bit of time for some ab work before our church barbeque (held in our back yard with me running two Weber grills at once).

Crunches
15/ 12/ 12/ 10

Leg lifts
15/ 15/ 12/ 12

Today - Cardio

Heavy Bag
rounds time on/time off
5/ 1/ 5/ 1/ 5

Stationary Bike
sprint/ steady ride
2/ 1/ 2/ 1/ 2/ 1/ 1

Heavy Bag
2/ 1/ 2/ 1/ 2

Stationary Bike
1/ 1/ 1/ 1/ 1

I'm making it one of my goals to stretch my cardio days to at least 40 minutes, at least during the summer when school is out. I know that I don't do enough cardio for the physique that I want.

And I've got to cut out more carbs.

On the upside: TRICEPS TOMORROW!

BergMuscle · 06-25-2007, 12:54 PM

Worked the back and triceps this morning - and it's getting steamy hot in these Chicago suburbs.

BB rows
15X155
10X145
8X145
8X145
6X150

Lat Pulldowns
10X63
8X63
8X63
6X68
These were way too easy. They go up by at least 5 pounds next week.

Straight Arm Overhead Lat Raises
10X20
8X20
8X20
6X22

Close Grip Bench Press
10X75
8X85
8X85
7X95
Still adjusting the weight on these. I'm starting at 85 next week.

DB Kickbacks
10X30
8X30
8X30
6X35

Single-Hand Pushdowns
10X30
10X30
I love how these get my tris pumped!

Rest intervals of 45-75 seconds between sets.

I've also set a challenge for myself (link below to post in Over 35) to improve my triceps with proof, in the form of pics of well developed, defined tris by December.

http://forum.bodybuilding.com/showthread.php?t=3354701

orca · 06-25-2007, 01:02 PM

Nice strong workouts Berg! Thansk for the link to the spider curls....I've seen those in several journals lately and have been wondering what they were! Look interesting, plus I like the name!

Daimozz · 06-25-2007, 05:18 PM

thats a tough tricep routine they must be killing u....