timb's journal

timb · 08-13-2007, 12:03 PM

Going to do this for a while to see if anyone can offer me some training advice/guidance and critique what I'm doing. This is a breakdown of my overall routine. I'll then go in and update what I do on a particular day.

Day one/Chest
Day two/Back & low back
Day three/Shoulders & Traps
Day four/Triceps
Day five/Biceps and forearms
Day six/Thighes & Leg Bi's

Do cardio three to five days a week usually at a seperate workout during my lunchbreak. Try to do ab's and calve's at least a couple times a week.

On Sunday 8/12 did:

BB curls 15/65lbs 12/85 12/105 12/115 12/95 12/95
EZ Scott curls 15/70 12/80 12/85 14/75
EZ Rev Curl 12/65 12/65 12/65
Alt DB Curl 24/45 22/50 26/40
BBWr Curl 15/60 15/60 12/60
Rev Wr Curl 12/30 12/30 12/20

On Monday 8/13...

No workout today... Had some minor mouth surgery and they said to not workout at all. No cardio, no nothing. I'm sure I'll be in a great mood later...

timb · 08-14-2007, 07:25 AM

Dentist suggested I don't workout today but I'm going to go in anyhow... Not sure whether to stick to old schedule and do a leg workout, or since have been off schedule just start new and do a lunch cardio workout, then chest tonight... More to come.

timb · 08-14-2007, 07:45 PM

Due to not having trained legs in well over a week and not supposed to even be working out due to dental work yesterday, dropped the number of sets and weight used. Still had great pumps though and got done really quick... Little over an hour.

Leg Press 15/180 15/270 15/360 20/450
Hacks 15/90 15/140 15/180
Leg Extension 20/100 20/120 20/80
Lying Leg Curl 15/60 15/80 15/90
Seated Leg Curl 15/210 15/210
Calf Press 12/270 12/270 12/270

Hope to get back into regular training tomorrow. Maybe some cardio at lunch, then chest in the evening.

timb · 08-15-2007, 02:00 PM

Another delay. Missed lunch cardio workout due to work being nuts... Hopefully will have enough energy after chest tonight to do a little cardio afterwards. Maybe should just skip chest and do cardio, but I don't see that happening.... Hopefully work will slow down enough for me to train tonight. Will try again tomorrow for the lunch cardio.

timb · 08-16-2007, 06:10 AM

Great chest workout... Still down some in strength, but going back up, and pump was incredible.
Bench Press 15/135 12/185 8/225 6/245 4/265 3/285 3/305 4/325 12/265
Incline BP 8/165 8/185 8/205 11/225 14/195
DB Flyes 15/55 12/65 12/70 15/60
Smith Decline BP 15/165 12/185 12/205 15/185
Pec Dec 15/140 14/150 19/130
Treadmill 15 minutes...

On Thursday going to try and get cardio done during lunch break then blast back in evening...

timb · 08-17-2007, 12:33 PM

Late getting this posted. Called out to work after workout and worked until 5:30 a.m., then back to work at 11:00 a.m. Probably won't train today, body needs a rest. Four hours sleep in 24 may not be enough to justify training. Hate missing though. Anyhow, here is what I did yesterday. Let me know what you think.

At Lunch
Arc trainer 15 mins (mix between an eliptical and a treadmill)
Treadmill 15 mins (raising/lowering speeds in 3 minute intervals)

Evening Workout
Wide Grip Pulldowns 15/160 12/180 12/190 12/200 15/170
BB Row 15/135 12/165 12/185 12/195 15/175
Long Cable Row 15/160 12/180 12/190 12/170
VBar (close grip) Pulldown 12/140 12/150 12/130
One arm DB row 8/85 8/90 8/95
Stiff leg deadlift 8/135 8/155 8/165 10/145

Good pump and good drive. I know it's a lot of exercises/sets, and I think it covers everything. Really need to increasing my cardio though... What is your opinion on training today? It's a shoulder day...

timb · 08-19-2007, 02:14 PM

Kind of a crappy day... Still not back up to speed from missed sleep last couple days. Then today was a busy day around the house. Supposed to do Shoulders and cardio today, but in a rush and workouts screwed up so did a light chest day....

Bench Press 15/135 12/185 8/225 6/255 6/275 7/295 9/265
Incline BP 8/175 8/205 11/230 11/200
DB Flyes 15/60 12/65 12/65
Hammerstrength Decline BP 15/140 12/180 12/200
Treadmill 10 minutes

Strength down.... Going to try and get back on routine tomorrow....

timb · 08-20-2007, 01:12 PM

Kind of a rushed day again...

Seated Smith Machine Press 15/95 12/125 12/145 12/165 12/180 14/155
Seated DB Press 15/50 12/55 12/60 12/65
Side Laterals 15/15 15/20 12/25 12/25
Alt. Front Raise 24/30 24/30
Bentover Laterals 15/10 15/15 15/20
BB Shrug 15/135 12/185 12/225
Seated Calf Raise 15/90 12/110 8/120 12/100

Great pumps. Strength still down a little but not as bad as I thought it would be...

ThickAsABrick · 08-20-2007, 01:19 PM

Pretty big numbers you're throwing around in here, Tim.
Keep up the good work.

timb · 08-20-2007, 03:08 PM

Thanks. That comment helps a lot because I'm really feeling kind of down right now. Not getting gains or weight loss like I want...

timb · 08-21-2007, 06:32 AM

Lunch Time
Arc Trainer 20 minutes

Evening Workout
Smith Machine CG Press 15/135 15/175 15/205 15/225 14/245 18/215
Lying EZ Bar Extension 20/65 20/85 20/95 20/105 18+6presses/115
Tricep Pressdown 20/110 20/130 20/140 20/150
Seated French Curl Machine 18/60 20/50+6/30
Treadmill 15 Minutes

Great pump. Good strength, great drive. If you are curious as to why I do such high reps, I have had elbow problems for years since my powerlifting days. Have actually had surgery on both. Torn tricep tendon in one, and arthritis in other which required a debridement and overall clean up... I've found the higher reps cause me less problems...

ThickAsABrick · 08-21-2007, 07:41 AM

Quote:

Originally Posted by timb

Thanks. That comment helps a lot because I'm really feeling kind of down right now. Not getting gains or weight loss like I want...

Keep at it man. They'll come.
Looks like you had another quality session since. Those high reps look rough!

timb · 08-22-2007, 02:10 PM

Lunch time
Arc Trainer 18 minutes
treadmill 12 minutes

Evening workout
BB Curl 15/65 12/85 12/105 12/120 12/95 12/95
Scott curl 15/75 12/85 11/90 14/80
Rev Curl 12/70 12/70 12/70
Alt DB Curl 24/50 20/55 14/45
One arm hanging scott curl 10/25 12/20
BB Wrist Curl 12/70 12/70 12/70
Rev. Wrist Curl 15/20 12/20 12/20

Fair pump. Strength not really down, but struggled and reps not smooth at all. Some tenderness in right forearm today. Low back still achy too.

timb · 08-24-2007, 11:59 AM

Didn't feel like training on 8/22. Tired and have an infection in a gum where I had a tooth extracted.

On 8/23 did:
Leg Press 15/180 15/270 15/360 15/450 20/540
Hack Squats 15/140 15/180 15/230
Leg Extension 20/120 20/140 20/100
Lying Leg Curl 15/70 15/90 15/100 15/80
Seated Leg Curl 15/225 15/225

Great pumps, great drive. Good strength and smooth reps. Went pretty fast/great intensity. Haven't been hitting legs very hard this month so cut down some on number of sets and weight used.

timb · 08-25-2007, 08:58 AM

Bench Press 15/135 12/185 8/225 6/255 4/275 3/295 3/315 4/335 11/275
Incline BB Bench Press 8/175 8/205 8/225 11/235 14/205
DB Flyes 15/60 12/70 12/75 15/65
Hammerstrength Decline BP 10/180 10/210 10/230 15/190
Pec Dec 15/145 15/155 15/135

Good pump, pretty good strength. Reps not real smooth though. Thighes a little sore today, no cardio again though.... Have got to get back into it...

timb · 08-26-2007, 11:34 AM

Wide Grip Pulldown 12/180 8/200 8/210 8/220
Barbell Row 12/135 8/175 8/205 10/185
Long Cable Row 12/180 8/200 8/210
VBar Pulldown 8/160 8/170
OA DB Row 8/95 10/100
Stiff Leg Deadlifts 8/115 8/115 8/115
Hammerstrength Hi Row 8/180 8/180
Treadmill 20 minutes.

Great pump. Good drive once started. Pleased with strength. Worked in yard all day so kind of surprised had such a good workout. Have decided to cut down on high reps some and increase weights and maybe even decrease sets a little. Felt good today. Diabetes really screwed up last couple weeks though....

timb · 08-27-2007, 06:17 AM

Seated Smith Machine Press 12/95 8/135 8/165 8/185 10/205 12/175
Seated DB Press 12/60 8/65 8/70 10/75
Side Laterals 12/20 8/25 8/30 10/35
Alt. Front Raise 16/40 16/40
Bentover DB Laterals 12/20 8/25 10/30
Barbell Shrug 12/135 8/205 8/255 12/185
Treadmill 14 minutes

Good pump, pretty good strength. Sticking with lower rep scheme. Got in gym late again so was rushed and didn't do enough cardio. Not psyched in beginning but got into it. Lower reps feel pretty good and getting through workout quicker, but taking longer to get blood flowing and warm up joints. Legs are staying constantly sore.... Makes doing cardio rough.

pu12en12g · 08-27-2007, 06:22 AM

Nice volume !!

timb · 08-27-2007, 06:52 AM

Thanks. Looked at your site. Pretty awesome.

timb · 08-28-2007, 06:25 AM

Close Grip BP on smith machine 15/135 15/185 15/225 12/255 9/275 14/235
Lying EZ Bar Extension 20/65 20/85 20/105 16+10presses/115 20+10P/95
T-Pressdown 20/110 20/130 20/140 20/150
Seated French Curl Machine 19/60 20/50 20/40
Treadmill 15 minutes

Fair pump. Went up in weight some, as a result pump and strength seemed down. Workout also took longer. Lost some intensity. Missed lunchtime cardio again. Struggled during evening cardio. Had no drive and was wore out. Plus for some reason legs/hips/low back has been tight/sore/tired for over a week now. Not sure if overdid it a while back or what. Diabetes/blood sugar also has been out of whack for almost a month now. Usually keep it under tight control...

timb · 08-29-2007, 05:40 AM

BB Curl 15/65 12/85 12/105 12/115 15/95
Scott Curl 15/70 12/80 12/90
Reverse Curl 12/60 12/60
Alt. DB Curl 24/40 24/45 30/35
Treadmill 10 minutes

Not a great workout. Strength okay. Just not in a great mood for training. Kind of down for some reason. No drive. Almost skipped. Missed lunch cardio again, almost becoming too easy to miss it. Low back still achy and legs keep feeling like lead when trying to do cardio. Wonder if it is from straining back a short time ago, or if it is something else. Always worry it's my heart (if you've read my site you know I'm a heart attack survivor). But I'm also a hypochondriac... Due to missing cardio my bodyweight is slowly slipping up too.... Have got to get back on top of it...

timb · 08-31-2007, 06:09 AM

Didn't train on 8/29. Felt run down and maybe had a bug or something so just took off. Went home and went to bed... On 8/30 felt a little better. Switched up routine a little though. Decided to switch days ups some so could get back to doing leg workouts on weekend days. That allows me to have a better chance of getting a lunch cardio workout in on my work days as I don't do cardio on days I do legs. So if I do legs on a week day that decreases number of days I can do cardio. Plus I like having a good spotter on chest days and not a lot of people train on the weekend in my gym.

8/30
Bench Press 15/135 12/185 8/225 6/255 4/275 3/295 3/315 4/335 12/275
Incline BB BP 8/185 8/205 8/225 9/245 15/215
DB Flyes 15/65 12/75 12/80 14/70
Hammerstrength Decline BP 10/180 8/230 8/250 15/200
Pec Dec 15/150 15/160 17/140

Great pump. Strength okay, but not really up or down. Was hoping for 5-6 reps on set at 335 on bench. Set at 275 pretty good. Inclines went well. Was hoping for 10 reps at 245 though. Strength up on other movements.

timb · 09-02-2007, 03:16 PM

Mid-day
Arc Trainer 12 minutes
Treadmill 18 minutes

Could really tell haven't been doing much cardio. This kicked my butt.

Evening Workout
Wide Grip Pulldown 12/190 8/210 8/220 11/230
BB Row 12/155 8/185 8/205 12/225
Long Cable Row 12/190 8/210 10/220
VBar Pulldown 8/170 10/180
OA DB Row 8/100 10/105
Stiff Leg Deadlifts 8/135 8/135 8/135
Hammerstrength Hi Row 8/200 8/230

Great pump and strength... Good Drive. Did the lower set/rep thing with heavier weights again. Felt pretty good... But have got to lose some weight.

timb · 09-02-2007, 03:22 PM

Seated Smith Press 12/95 8/135 8/175 8/205 7/225 12/195
Seated DB Press 12/65 8/70 8/75 11/80
Side Laterals 10/25 8/30 8/35 8/40
Alt. Front DB Raise 16/40 16/45+4/35
Bentover DB Laterals 12/25 8/30 10/30+5/20
BB Shrugs 15/135 12/185 12/185 12/185 15/135
Treadmill 10 minutes

Good pump. Good strength, was hoping for more reps on set with 225 on seated presses. Worked in yard all day before training, so was a little tired. Got in gym late too, so was rushed...

timb · 09-02-2007, 06:30 PM

Smith Machine CG Bench Press 15/135 15/185 15/225 13/255 16/225
Lying EZ Bar Extension 20/75 20/95 20+12Presses/105 24/85
Tricep Pressdown 20/110 20/130 20/140
Seated French Curl Machine 20/50
BB Curl 15/65 12/85 12/105
Scott Curl 15/70 12/85
Reverse Curl 15/60
Alt. DB Curl 24/40 24/40+6/30

Great pumps. Good Strength. Rushed due to getting in gym late. Also Did tri's and bi's so could go ahead and get back to doing legs. Too long since last leg workout. Hopefully the tightness and soreness in them and my back will be a lot better since I haven't trained them in well over a week.

timb · 09-04-2007, 06:06 AM

Leg Press 15/180 15/270 15/360 15/450 15/540 16/630
Hack Squats 15/140 15/180 15/230 15/270
Leg Extension 20/120 15/140 10/100+5/80+5/60
Lying Leg Curl 15/80 15/100 11/110 15/90
Seated Leg Curl 15/240 15/240

Great pump, good strength considering how long since my last leg workout. Had to rush through workout due to gym closing early. Also had spent few hours lying out by a pool prior to going to gym...

timb · 09-05-2007, 05:57 AM

Bench Press 15/135 12/185 8/225 6/255 4/275 3/295 3/315 5/335 10/285
Incline BP 8/185 8/215 8/235 8/255 13/225
DB Flyes 15/70 12/80 11/85 13/75
Hammerstrength Decline BP 10/210 8/250 8/270 11/230
Pec Dec 15/160 12/170 18/150

Great pump, pretty good strength. Struggled on fifth rep at 335. Rushed again so no cardio. If I don't get back on it I'm going to get even fatter. Not to mention what how it's going to affect my cardio (heart) health.

timb · 09-06-2007, 06:44 AM

Wide Grip Pulldown 12/200 8/220 8/230 10/240
BB Row 12/165 8/195 8/215 11/235
Long Cable Row 12/200 8/220 10/230
VBar Pulldown 8/180 10/190
One Arm DB Row 8/105 10/105
Stiff Leg Deadlifts 8/135 8/155 8/165 1/145
Hammerstrength Hi Row 10/210 8/240+6/180
Recomb. Bike 15 Minutes

Good pump, good strength. Reps not as smooth as would like, cheated some on heavier sets...

timb · 09-07-2007, 09:29 AM

Seated Smith Machine Press 12/95 8/135 8/175 8/205 6/225 10/195
Seated DB Press 12/70 8/75 8/80 8/85
Side Laterals 10/30 8/35 10/40+5/25
Alt. Front Raise 16/45 18/45
Bentover DB Laterals 12/25 8/30 8/35+8/20
BB Shrug 15/135 8/185 8/205 8/225 8/225
Seated BB Press (Burnout) 12/155
Treadmill 10 minutes...

Strength down, but a good pump. Not a good day, had to attend a funeral and then went to work and was stressful there too. Plus today is the eigth day in a row I've hit the weights hard. May need to take a day off to let body rest... Still not finding time to do the cardio I so desperately need to be doing...........

Lunchbox89 · 09-07-2007, 09:36 AM

good job man, good heavy lifting. keep at it