Brad's Back Routine

BRADP2 · 04-29-2005, 08:56 PM

I swear, I'm going to keep up with this journal for once. Anyway, I'm coming off from some time off. Got expelled from school, parents hate me, yada, yada, yada. I need to start lifting again. I decided to just kick it off with some full body action.

Day 1- I know this isnt fullbody, didnt get to gym til 9, only had 30 min to work out. Still an okay firt workout....

Incline 205+2 185+6+5-wow, these are way down, oh well, come on muscle memory

Bent Over Row 245+5+6+6-messed up my form on first set, these are down too, just so I dont get redundant, everything was down.

Dumbell Military 75+4+3
One arm Rear Delt Raise 80+6+6

Hammer Curls 70+6+6+6

Pushups+45
Pullups+12
Crunches+50(got bored)
Flutter Kicks+30 apple

(got bored again)

I do the pushups and pullups and whatnot because i plan on entering usmc sometime this summer or in the not too distant future.
Stats: 185 lbs

, thats not good when you're 6'2'', need to get weight up
Current Lifts: All suck

Tomorrow: Long Run

BRADP2 · 04-30-2005, 02:12 PM

Today: Long Run
Ran past the 4 mile mark, but stopped before the 5. Ergo, Im going to say I ran 4.5 miles. Then according to the highway signs, a 2 miles cooldown walk. Run went well, first 3 miles were nothing, 4th was a little outside comfort zone, decided to stop there for my first run.

Tomorrow: Fullbody workout

BRADP2 · 05-01-2005, 12:01 PM

Good workout today. Decided to change to very low reps, 1-3, will change to higher ones from time to time and do deloads as to not burn out.

Weighted Dips 90+2(spotter barely helped me on 2nd rep) 70+3+3

Alternating Leg Press 225+0+0, what the hell, 180+3 200+1-190+2( the tens on each side fell off in the middle of the set

, would have gotten 3) That weight is per leg by the way, 400 total.

W. Pullups 25+3 45+3 BW+12- On the BW I could of sworn I had 15-20 in me. I hit 11 and my back was burning really bad, so I just hung for like 5 seconds, got myself refocused, pulled, and had nothing. I repped the first 11 with ease, weird.

Upright Row 115+3 125+1- I'm really feeling these in the traps, they're going to start taking priority over shrugs.

Hammer Strength Military 275+3 295+1 dropset to 225+8- Thats not the real weight i used, subtracy 35, and you have it. The starting resistance is only 10 lbs but its easier for me to remember my weight if I think of it as a olympic bar.

Tricep Pressdown 120+3 130+1(lost form) dropset to 90+12(far from failure)

Barbell Curl 125+3 135+1

Alternating Cable Curl 100+2+1

Later today: Short jog- 1/2 mile - 1 mile. 6 mile bike, wont use any effort on this, just enjoy biking. Pushups-going to go for 45 in 45 seconds.

Going to sign up for red cross swimming course so when I join Marines I can attempt to obtain a First Class Swim Level.

As for now, I'm out of dip(redneck, I know, but its good), off to 7-11

Now someone post damnit!

BRADP2 · 05-01-2005, 06:58 PM

1/2 mile run- it was intense to say the least
Feet are really sore, as are calves from the damn long run. Got 41 pushups in 45 seconds

. I got 42 in 45 a few days ago, that cant be good.
Bike ride was grand, nothing like a stroll in the park.
Abs.....I'll do em later

hepennypacker52 · 05-01-2005, 07:01 PM

1/2 mile run being intense? Comon...

**Bignbuff** · 05-01-2005, 07:05 PM

Quote:

Originally Posted by hepennypacker52

1/2 mile run being intense? Comon...

A half mile run can definitely be intense.

You don't consider what Olympian 800 runners do, intense?

sword chucks · 05-01-2005, 07:07 PM

Nice workouts.. strength looks good even if you took a layoff.

What did you get expelled from school for?

BRADP2 · 05-01-2005, 08:27 PM

Quote:

Originally Posted by sword chucks

Nice workouts.. strength looks good even if you took a layoff.

What did you get expelled from school for?

Was on probation for fighting, then got caught stealing

BRADP2 · 05-01-2005, 08:29 PM

Quote:

Originally Posted by Bignbuff

A half mile run can definitely be intense.

You don't consider what Olympian 800 runners do, intense?

It was a joke, not intense at all, just jogged 2 laps, was just trying to loosen up my legs from the 4 mile yesterday

BRADP2 · 05-01-2005, 08:31 PM

And what did I say hepenny, you post and the others will follow

BRADP2 · 05-01-2005, 08:45 PM

Sternum kills right now from W. Dips (old rugby injury)
Tomorrow: Medium Run
Abs from today: 75 crunches; 50 leg raises; Hung from doorway,rose legs straight in front of me, held for 10 seconds.

I'll try to get some pics up soon, go by walgreens tomorrow and pick up a cam if I have time, dont expect great posing

, im no bber. On second thought, ill get my brother to take some action shots in the gym sometime next week.

spirit3530 · 05-01-2005, 11:23 PM

Sup you visited my page so I checked your's out. What kind of goals do you have brah?

BRADP2 · 05-02-2005, 08:13 PM

Quote:

Originally Posted by spirit3530

Sup you visited my page so I checked your's out. What kind of goals do you have brah?

Be as strong as possible, have lots of endurance, and be able to master my own bodyweight, and so on

Today: Medium Run, ran to Jefferson Memorial, gave him two pats on the knee and walked home

. The run was about two miles and then I walked two miles back. Calves are still sore, but todays run felt effortless.

Tomorrow: Fullbody

BRADP2 · 05-03-2005, 08:15 PM

Gotta be quick, explain a few things later

Close Grip Bench 175+3 185+2 dropset to 155+5

SLDL 325+3 345+3 365+1

V Bar Pdown 270+3 290+F
Cable Row 260+3 290+2

Military 165+F 155+2 165+1

French Curl 85+3 95+1+3

Reverse Curl 95+3 115+3 125+3

I'll explain my workout in more detail when I get home, like 1 hour, later

BRADP2 · 05-03-2005, 09:13 PM

Close grip bench- spotter helped on 2nd rep barely

SLDL- had 2-3 but grip failed

Cable Row- Had 3, but bar slipped in hands

Military- Those are way down, way down

Cable Upright Row- someone was always at the sation I needed, couldnt do them

French Curl- Thats what I call them, overhead dumbell extension, whatever you want to call them, it was weird how I got 1 then 3, oh well, ill take it. I suck at this exercise

Reverse Curl- not actual weight, the bar I use is 22 lbs and it's easier for me to remember if I pretend it's an olympic bar

Notes Complete

Tomorrow: Speed Workout

No day off on thursday because Ill be out of town on sat. and sun.

I'll do pushups and abs in a little bit.

Thanks, all posts are appreciated

waitlifter82 · 05-03-2005, 09:49 PM

Good to see you're lifting again... don't worry, muscle memory should kick in... just don't overtrain and eat right, yada, yada

BRADP2 · 05-03-2005, 10:28 PM

Thanks waitlifter.

Took it easy on abs and pushups tonight

20 Diamond Pushups
50 crunch variation things
50 reverse crunches
20 normal pushups

BRADP2 · 05-03-2005, 10:29 PM

P.S. I'm 10 lbs from the entire stack on cable rows and 20 lbs from entire stack on V Bar P downs

waitlifter82 · 05-03-2005, 10:32 PM

Quote:

Originally Posted by BRADP2

P.S. I'm 10 lbs from the entire stack on cable rows and 20 lbs from entire stack on V Bar P downs

You know what that means..... you need to join a real man's gym

spirit3530 · 05-04-2005, 12:24 AM

Quote:

Originally Posted by BRADP2

P.S. I'm 10 lbs from the entire stack on cable rows and 20 lbs from entire stack on V Bar P downs

Hey thats great as long as you are getting close to your goal bro.

BRADP2 · 05-04-2005, 08:31 AM

Quote:

Originally Posted by waitlifter82

You know what that means..... you need to join a real man's gym

****ing tell me about it. We have a couple hardcore guys, but mostly just fat cardio people.

BRADP2 · 05-04-2005, 08:42 PM

Decide to take today off, no speed workout, fullbody tomorrow, long run friday, then taking sat and sun off.

Decided that I kind of like the fullbody thing, so I'll be sticking with it for now. Will change reps, exercise order, and exercise selection after every 2 weeks. Here's what im thinking in vague detail.

Weeks 1 and 2 (Now) = 1-3 reps
Weeks 3 and 4 = 12-15 reps
Weeks 5 and 6 = 6-8 reps

After week 6 we'll see how I feel about fullbody, if I do reps will keep decreasing until I hit 1-3, then back to 12-15

BRADP2 · 05-04-2005, 08:44 PM

I'm placing weight training and running on the same plane by the way, if not taking running more seriously

**scott_donald** · 05-05-2005, 05:25 PM

hmmm...

why not do 3 fullboday a weeka dn each of those sessions with the above rep schemes...

sword chucks · 05-05-2005, 05:34 PM

Quote:

Originally Posted by BRADP2

Was on probation for fighting, then got caught stealing

:\

Nice workouts lately tho... super heavy SLDL

mivi320 · 05-05-2005, 06:20 PM

Looking strong, Brad. Nice SLDLs. Keep at it man.

BRADP2 · 05-05-2005, 06:48 PM

Quote:

Originally Posted by scott_donald

hmmm...

why not do 3 fullboday a weeka dn each of those sessions with the above rep schemes...

Because i dont like doing things the intelligent way

BRADP2 · 05-05-2005, 06:49 PM

Quote:

Originally Posted by sword chucks

:\

Nice workouts lately tho... super heavy SLDL

Dont give me that face SC, **** happens, thanks

BRADP2 · 05-05-2005, 06:50 PM

Quote:

Originally Posted by mivi320

Looking strong, Brad. Nice SLDLs. Keep at it man.

TY, got my first pr today, going to post it now.

BRADP2 · 05-05-2005, 07:01 PM

Notes: Skullcrusher weight is not actual, the bar weighs 22 lbs but I pretend its 45 to make things easier. I bent over row more than squat, that cant be good

. Got a PR today, yay

Incline Bench 225+1 205+3+3

Squat 255+3 275+1 dropset to 225+6(no failure)

Bent Over Row 265+3 285+2 (PR!!! yay, **** it im going for it) 300+F(****)

Dumbell Military 80+F(****!!!) 75+3 dropset to 50+6(no failure)

Cable Upright Row 100+3 150+3 200(stack)+1

Skullcrusher 145+3 155+F dropset to 135+3(no failure)

Hammer Curls 80+3(close to a pr

) 90+F(wouldve tied a pr

) dropset to 60+6