Cshall98 log

[Cshall98]

Hit chest and triceps today. Upped the weight on Incline DB press, but wasn't able to do a full 5x5 with 45lb dumbbells. Dips weren't quite as good as last workout, which was a bummer. Besides that workout felt solid.

Todays Workout:
Bench press: 115lbs(5x5)
Incline dumbbell bench press: 90lbs(3x5) then, 85lbs(2x5)
Overhead tricep extensions: 35lbs(5x5)
Chest flys: 55lbs(5x5)
Body weight dips: 5 sets till failure (12,9,7,6,6)
Tricep rope pulldowns: 45lbs (5x5)

[Cshall98]

New deadlift 1 rep max of 250 pounds without straps! I'm pretty proud of myself, seeing as I started at 135 in august. Besides that, I did legs and abs today. Squats, front squats, and leg press all went fine, stayed at the same weight. I increased the weight on standing cable crunches by 10lbs, reducing volume by a s**tload, but I felt like I worked harder.

Todays Workout:
Back Squats: 125lbs(5x5)
Front Squats: (with straps) 110lbs(5x5)
Deadlifts: 5x135, 5x185, 5x215, 4x225, 2x235 1x250
Seated leg press: 260lbs (3x10)
Calf press: 270lbs (1x40)
Standing cable crunches: 70lbs (3x8)

[Cshall98]

5 days ago I weighed in at 121, and I decided to weight myself right before my workout and I was back to 117. Found that a little odd, and I really can't seem to find a reason why that would be. It could be the fact that I'm starting to drink more water daily because of the fact that I'm supplementing with creatine (at least 8 cups a day), or maybe bodyweight can just fluctuate like that idk. Anyways hit back, biceps, and shoulders today. Still can't quite get a 85 lb OHP for 5x5 . Upped volume on lateral raises, and I now think its about time I upped the weight. Rows are still stalled at 100lbs, and they won't budge. So, not the best of workouts today.

Todays Workout:
Seated barbell overhead press: 85lbs(4x5) Then, 80lbs(1x5)
Deltoid flys: 20lbs(5x11)
Barbell row: 100lbs(5x5)
Dumbbell Shrugs: 120lbs(5x10)
Barbell Hammer curls: 65lbs(4x7)
Lat pulldown: 120lbs(5x5)
Rear deltoid fly [machine]: 125lbs(5x5)

[Cshall98]

Upped volume but not weight on bench press. Lowered the weight on rope pulldowns, because my form was pretty crappy. Not too much else to report.

Today's workout:
Bench press: 115lbs(5x6)
Incline db bench press: 90lbs(3x5) then 80lbs(2x5)
Overhead tricep extensions: 35lbs(5x6)
Chest flys: 55lbs(5x6)
Dips: 5 sets till failure (12,9,8,7,6)
Rope pulldowns: 40lbs (6x5)

[Cshall98]

Hiy legs and abs. Upped volume on squats, and forgot my straps again so front squats weren't done as well today. Tried a 255 lb deadlift today, but couldn't lift the weight off the ground. Didn't attempt a 1RM after that because Didn't want to f-up my CNS. Upped leg press by 5lbs but I highly doubt that changed much.

Todays Workout:
Back Squats: 125lbs(5x6)
Front Squats: 115lbs(5x5)
Deadlifts: 5x135lbs, 5x185lbs, 5x225lbs, 3x225lbs, 2x235lbs
Seated leg press: 265lbs (3x10)
Calf press: 270lbs (1x45)
Standing cable crunches: 70lbs (3x8)

[Cshall98]

Worked out earlier in the morning because I was pressed for time. Still only was able to do a shoulders/traps workout. Idk what I'm gonna do about lower back and biceps, maybe throw them into chest and tries day, or just skip them for now. Finally hit a 85b ohp for 5x5! . Also upped weight and lowered volume on deltoid flys. Cycling off pre-workout and creatine for all next week. May make my lifts go down, but its about time i did.

Todays Workout:
Seated barbell overhead press: 85lbs(5x5)
Deltoid flys: 25lbs(5x5)
Barbell row: 100lbs(5x5)
Dumbbell Shrugs: 120lbs(5x10)
Rear deltoid fly [machine]: 125lbs(5x5)

[Kise92]

Worked out earlier in the morning because I was pressed for time. Still only was able to do a shoulders/traps workout. Idk what I'm gonna do about lower back and biceps, maybe throw them into chest and tries day, or just skip them for now. Finally hit a 85b ohp for 5x5! . Also upped weight and lowered volume on deltoid flys. Cycling off pre-workout and creatine for all next week. May make my lifts go down, but its about time i did.

Todays Workout:
Seated barbell overhead press: 85lbs(5x5)
Deltoid flys: 25lbs(5x5)
Barbell row: 100lbs(5x5)
Dumbbell Shrugs: 120lbs(5x10)
Rear deltoid fly [machine]: 125lbs(5x5)

Hey, why do you cycle off creatine? I ask because I don't know

[Cshall98]

Hey, why do you cycle off creatine? I ask because I don't know

Hahaha

I am NEVER posting in the supps section again :P

[Cshall98]

Well... after losing 8 points of reputation through a post on the sups section, I trained chest and triceps. However I did learn A LOT from that thread.
Good workout today! Volume PR on the bench press, which I will be adding albs to next workout, major volume increase on overhear tricep extensions, and volume increase on rope pulldowns. Dips weren't quite as good as last workout, but maybe thats because I'm putting on pounds right now. (at least I think i am).

Todays Workout:
Bench press: 115lbs(5x7)
Incline db bench press: 90lbs(4x5) then 80lbs(1x5)
Overhead tricep extensions: 35lbs(4x8)
Chest flys: 55lbs(5x6)
Dips: 5 sets till failure (12,8,7,6,6)
Rope pulldowns: 45lbs (5x6)

[Cshall98]

Because of deadlifts also using back muscles, I did a sort of legs/lower back & biceps day today. After increasing volume on my squats, I nailed a new deadlift PR of 255lbs . Pyramid sets are working great for me! Biceps didn't go as well, but I haven't trained them in 6 days, so that was not at all surprising.

Todays Workout:
Back Squats: 125lbs(5x6)
Front Squats: 105lbs(5x5)
Deadlifts: 5x135lbs, 5x185lbs, 5x225lbs, 4x225lbs, 2x235lbs, 1x255
Seated leg press: 265lbs (3x10)
Lat Pulldown: 120lbs(5x5)
Preacher curls: 65lbs (5x5)

[Cshall98]

Shoulders & Traps today. Also came to the realization that I completely forgot to train abs yesterday. So worked abs on a crunch machine to try something new. I may keep abs on shoulders and traps day from now on. Doing deltoid flys with 12.5's was seeming a little hard to do for a volume exercise, because its a 25% increase from the 10's, so I tried doing fly's while seated and it isolated my shoulders nicely. Definitely going to stick to seated deltoid flys, that way I can't use momentum. Also burned 100 calories on the spin bike post-workout to throw in some cardio.

Todays Workout:
Seated barbell overhead press: 85lbs(5x5)
Seated Deltoid flys: 20lbs(5x8)
Barbell row: 100lbs(5x6)
Dumbbell Shrugs: 120lbs(5x10)
Rear deltoid fly [machine]: 130lbs(5x6)
Crunches Machine: 75lbs(5x5)
Spin Bike: 100 calories (9:45)

[Cshall98]

Chest and Triceps day today. Upped weight on bench press, however wasn't quite able to go for 5x5. Dips weren't done as well today, not sure why, maybe because I'm not using a pre-workout atm.

Todays Workout:
Bench press: 120lbs(3x5) then, 115lbs(2x5)
Incline db bench press: 90lbs(4x5) then 80lbs(1x5)
Overhead tricep extensions: 35lbs(5x6)
Chest flys: 55lbs(5x6)
Dips: 5 sets till failure (10,8,7,6,5)
Rope pulldowns: 45lbs (5x6)

[Cshall98]

Legs Lats and Bicpes . Squats feels good. Hit a new 3RM on deadlift of 235lbs. I may try that weight for 5 reps next workout. Lowered weight on preacher curls, changed the setting to a lower seat, which really isolated my biceps. I also may ditch front squats in return for leg extensions, because I'm having a little trouble breathing during my sets .

Todays Workout:
Back Squats: 125lbs(5x6)
Front Squats: 105lbs(5x5)
Deadlifts: 5x135lbs, 5x185lbs, 5x225lbs, 4x225lbs, 3x235lbs, 1x255
Seated leg press: 270lbs (3x10)
Lat Pulldown: 120lbs(5x5)
Preacher curls: 55lbs (3x10)

[Cshall98]

Traps & Shoulders today. Also threw in some ab work. More volume on OHP, and upped weight on rows & shrugs. So overall successful workout. Ill be missing tomorrow, but thats really not to big of a deal because I haven't missed a day in a while.

Todays Workout:
Seated barbell overhead press: 85lbs(5x6)
Seated Deltoid flys: 20lbs(5x8)
Barbell row: 105lbs(5x5)
Dumbbell Shrugs: 125lbs(5x5)
Rear deltoid fly [machine]: 130lbs(5x6)
Crunches Machine: 75lbs(5x5)

[Cshall98]

Only improvement today was on overhead tricep extensions. Lost volume in dips again. Gotta work on that more I guess.

Todays Workout:
Bench press: 120lbs(3x5) then, 115lbs(2x5)
Incline db bench press: 90lbs(4x5) then 80lbs(1x5)
Overhead tricep extensions: 35lbs(5x6)
Chest flys: 55lbs(5x6)
Dips: 5 sets till failure (9,8,7,6,5)
Rope pulldowns: 45lbs (5x6)

[Cshall98]

Pretty damn proud of that. Anyway, solid workout all together. 5 rep PR in deadlifts, 1 rep PR or 260 lbs in deadlifts, and upped squats by 5lbs! Lat pulldowns were done with way more volume, and seated leg press was upped 5lbs. . Ditching front squats for a little bit, was having trouble breathing, and i realized my quad work was outnumbering my glute work.

Todays Workout:
Back Squats: 130lbs(5x4)
Deadlifts: 5x135lbs, 5x185lbs, 5x235lbs, 3x235lbs, 2x245lbs, 1x260
Seated leg press: 275lbs (3x10)
Lat Pulldown: 120lbs(5x7)
Preacher curls: 60lbs (4x7)

[Cshall98]

I attempted upping the weight to 90lbs on OHP, and only managed 3 reps, changed the weight back to 85lbs, and could barley do them for 5x5 with horrendous form. Lateral raises stayed the same. Rows stayed the same, but again with pretty poor form. Shrugs also stayed the same. Added some more ab work, as I felt I wasn't doing enough. I felt really sluggish and tired the whole workout. Lacked intensity, and energy, and just wanted the workout to be finished with. Not gonna lie it was pretty discouraging. I don't know if its lack of carbs, or maybe I'm not getting adequate sleep, or something else idk. What was weird is that when I used the spin-bike today to burn 100 cals, I managed to shave off 1:30 of my time, and it didn't feel as hard.

Todays Workout:
Seated barbell overhead press: 85lbs(5x5)
Seated Deltoid flys: 20lbs(5x8)
Barbell row: 105lbs(5x5)
Dumbbell Shrugs: 125lbs(5x6)
Rear deltoid fly [machine]: 130lbs(5x6)
Crunches Machine: 75lbs(5x5)
Standing Rope crunches: 70lbs(5x5)

[Cshall98]

Did chest and triceps today. Benching went a little better, and so did incline db press. Upped tricep extensions by albs also. Way better workout than yesterday .

Todays Workout:
Bench press: 120lbs(4x5) then, 115lbs(1x5)
Incline db bench press: 90lbs(5x5)
Overhead tricep extensions: 38lbs(5x5)
Chest flys: 55lbs(5x5)
Dips: 5 sets till failure (10,8,8,6,5)
Rope pulldowns: 45lbs (5x5)

[Cshall98]

Legs and lower back. Not really the best of workouts today. Only improvements were in bicep curls and a slight improvement in squat volume also. Couldn't hit My old deadlift 1RM today. Didn't attempt any 1RM's after that.

Todays Workout:
Back Squats: 130lbs(5x5)
Deadlifts: 5x135lbs, 5x185lbs, 5x235lbs, 3x235lbs, 2x245lbs, 1x260
Seated leg press: 270lbs (3x10)
Lat Pulldown: 120lbs(5x7)
Preacher curls: 60lbs (4x8)

[Cshall98]

Did shoulder, trap, and ab work today. Tried my best to get my OHP up to 90lbs, but I'm still not quite there. Managed to muster out 2x5 reps of 90lbs however. Did a little better in shrugs and rows. Ill have to miss tomorrow, but ill be able to go all week next week.

Todays Workout:
Seated barbell overhead press: 90lbs (2x5) 85lbs(3x5)
Seated Deltoid flys: 20lbs(5x8)
Barbell row: 105lbs(5x6)
Dumbbell Shrugs: 125lbs(5x6)
Rear deltoid fly [machine]: 130lbs(5x6)
Crunches Machine: 85lbs(3x8)

[Cshall98]

Chest and tri's work. Identical workout to the last chest/tricep workout except for the fact that dips went a little better.
Also did a weight in today and Im at 122 lbs. Good to see I'm gaining weight atm .

Todays Workout:
Bench press: 120lbs(4x5) then, 115lbs(1x5)
Incline db bench press: 90lbs(5x5)
Overhead tricep extensions: 38lbs(5x5)
Chest flys: 55lbs(5x5)
Dips: 5 sets till failure (11,8,8,6,6)
Rope pulldowns: 45lbs (5x5)

[Cshall98]

Solid legs and lower back workout today nailed a 260 deadlift again, and I felt as if I could have gone higher. Squats went well, same reps but I felt my form was more on par. Upped lat-pulldowns by 5lbs, and added volume on preacher curls.

Todays Workout:
Back Squats: 130lbs(5x5)
Deadlifts: 5x135lbs, 5x185lbs, 5x235lbs, 3x235lbs, 2x245lbs, 1x260
Seated leg press: 275lbs (3x10)
Lat Pulldown: 125lbs(5x5)
Preacher curls: 60lbs (4x9)

[Cshall98]

Did shoulders traps and abs today. OHP stayed the same, but imporvents in everything else. Also threw in a 3-mile spin-bike ride, which I burned 101 cals on . Trying to limit cardio to burning 100 cals/session so I can still have enough calories to build muscle on.

Todays Workout:
Seated barbell overhead press: 90lbs(2x5) 85lbs(3x5)
Seated Deltoid flys: 20lbs(5x10)
Barbell row: 110lbs(5x5)
Dumbbell Shrugs: 125lbs(4x8)
Rear deltoid fly [machine]: 135lbs(5x6)
Crunches Machine: 80lbs(3x12)
Standing creates machine: 70lbs(3x4)

[Cshall98]

ALSO:

I will be gone from friday-through wednesday and won't be able to train. So with that I decided to pick up a p/p/l routine when I return. It should look like this:

Push:
Flat bench press: 5x5
Incline dumbell press: 5x5
Overhead tricep extensions: 4x8
Dips: 5 sets till failure
Flat chest fly: 4x8
Rope pulldowns: 4x8

Pull:
Deadlift: Pyramid sets
Barbell row: 5x5
Lat Pulldown: 5x5
Chin ups: 5 sets till failure
Shrugs: 4x10
Preacher curls: 3x10
Rear deltoid flys: 4x8

Legs (+shoulders):
Squats: 5x5
Seated leg press: 3x5
Leg extensions: 3x5
Leg curls: 3x5
Standing calf raises: 3x10
Seated dumbbell ohp: 5x5
Seated lateral raises: 4x10

Abs/Cardio
Treadmill: 1-mile run
Spin-bike: 3-mile ride
Crunches machine: 3x12
Straight leg extensions: 5 sets to failure
Straight arm cable pulldowns: 3x10

My plan is to perform this routine pull-push-legs-abs/cardio-repeat.

If anyone has any input on the p/p/l or ways they think I can improve this feel free to leave a comment!

[Cshall98]

Last workout before my 5 days off, and before I change my routine. Hit chest & triceps. Bench was same as last time, but improvements in overhead extensions, and chest flys.

Todays Workout:
Bench press: 120lbs(4x5) then, 115lbs(1x5)
Incline db bench press: 90lbs(5x5)
Overhead tricep extensions: 38lbs(5x6)
Chest flys: 55lbs(5x6)
Dips: 5 sets till failure (11,8,8,7,6)
Rope pulldowns: 45lbs (5x5)

[Cshall98]

Im back lifting again! Did my first pull workout after a 4 hour plane ride. As expected, I was a little weaker, but nothing too bad. Was planning on doing a weight in before my workout but I completely spaced it, so I try to remember to do that tomorrow. Honestly though, weight gain isn't my #1 focus atm. Im more focused on strength at the moment due to the incoming baseball season. Im gaining weight on 2700 cals a day, and I don't want to eat any more than that because I want to watch my BF% right now, and keep my bulk as lean as I can. If I'm on a team this year ill either dial it back to 2500, or just quit calorie counting for a few months and see how that goes. Once baseball ends, Ill go on more of a bulk, but now I'm focusing on strength training not volume training. Also going to try to add some more cardio to my routine to burn some fat and keep me in cardiovascular shape during the winter.

Todays Workout:
Deadlifts: 5x135, 5x185, 5x235, 3x235, 2x245, 1x260
Barbell row: 100lbs (5x5)
Lat Pulldown: 130lbs (5x5)
Chin ups: 5 sets till failure (7,5,4,3,3)
Shrugs: 120lbs (4x10)
Preacher curls: 55lbs (4x8)
Rear deltoid flys: 130lbs (3x5)

[Cshall98]

Push day today. Was stronger on my tricep exercises but weaker on my chest exercises. Also did a weigh in today, and I'm back to 120lbs. A small setback, and Im sure ill get it back. As i said, weight gain isn't my #1 goal at the moment, but I still do want to see the scale go up.

Todays Workout:
Bench press: 120lbs(4x5) then, 115lbs(1x5)
Incline db bench press: 90lbs(5x5)
Overhead tricep extensions: 38lbs(5x7)
Chest flys: 50lbs(5x7)
Dips: 5 sets till failure (13,9,9,7,7)
Rope pulldowns: 40lbs (3x8)

[Cshall98]

Was sick yseterday and could not workout. Still felt chitty today still but managed to still get a legs and shoulders workout in. My new tub of PROMASIL from rivalus had a 2 serving pack of pwerburn pre-workout, and that helped me push through todays training session.

Todays Workout:
Squats: 130lbs(5x5)
Seated leg press: 290lbs(3x5)
Leg extensions: 175lbs(3x6)
Leg curls: 125lbs(3x5)
Standing Overhead Press: 60lbs(5x5)
Upright Rows: 75lbs(5x5)
Seated deltoid flys: 25lbs(5x10)
Seated calf raises: 270lbs(3x12)

[Cshall98]

Just finished a solid pull workout today. Only improvements were in chin ups, but I really felt like my form was on par with about everything I did . My barbell rows are suffering a little bit because I now do deadlifts on back day, but I'm sure I can adjust sooner or later. Failed my deadlift PR of 265lbs unfortunately. I felt like I could have lifted it up but my form was starting to break and I didn't want to damage my back doing a high weight deadlift with poor form.

Todays Workout:
Deadlifts: 5x135, 5x185, 5x235, 3x235, 2x245
Barbell row: 100lbs (5x5)
Lat Pulldown: 130lbs (5x5)
Chin ups: 5 sets till failure (8,6,5,4,4)
Shrugs: 120lbs (4x10)
Preacher curls: 55lbs (4x8)
Rear deltoid flys: 130lbs (3x5)

[Cshall98]

Push workout today. Bench went better today, also tried a 1RM at the end, and I am now able to bench 135 . IK thats not a lot, but its an improvement. Lowered weight in both chest flys and rope pulldowns. My form was looking pretty crappy recently in both of those exercises, so I decided to do some low weight high reps work to really work on it.

Todays Workout:
Bench press: 120lbs(5x5) +1RM of 135lbs
Incline db bench press: 90lbs(5x5)
Overhead tricep extensions: 40lbs(5x5)
Chest flys: 50lbs(3x10)
Dips: 5 sets till failure (12,9,8,7,6)
Rope pulldowns: 40lbs (4x8)