Figured I would start a journal since I find myself being lazy on keeping logs of my workout on the computer. This will help force me to at least put the numbers in excel and help me keep track of my progress better. I am 5'8, 172 lbs.
May 1st, 2004
Chest- 15 sets
DB Press- 3 sets
100's: x10, 10, x7
Incline DB Press- 3 sets
75's: x9, x8, x7
Incline Smith Machine- 3 sets
155 x10
175 x9
195 x6
Pec Dec- 4 sets
125 x10, x10, x10, x8
Burn Out Smith Incline- 2 sets
135 x10, x8
Triceps- 12 sets
French Press- 3 sets
85 x10 reps + 5 close grips, same, same
Duel Kickbacks- 3 sets
15's x12,x12,x12
Pressdown- 3 sets (done one pulldown machine, burned bad)
75 x10,x8,x8
Bench Dips- 3 sets
Bodyweight x20, x20, x20
Overall a good workout. The incline dumbell presses and the tricep pressdowns burned like no other.
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Thread: TheSupaKorean's Journal
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05-02-2004, 09:16 AM #1
TheSupaKorean's Journal
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05-02-2004, 09:21 AM #2
May 2-
Back/Bicep day is always a fun one and today was no exception. There is this crazy guy at my gym that always hits on every lady that comes in. Def makes the workout entertaining.
Back- 15 sets
Pullups-
Bodyweight x12,12,12
Row Machine-
125: x12,12,12
One Arm Dumbell Rows- (heavy as hell today)
90's x10,10,9
DB Shrugs-
95's x12, 12, 12
Wide Grip Pulldowns-
135 x10,10,8
Biceps- 9 sets + 2 sets Burnout
I changed up biceps and i m going a lot lighter than before but really really focusing on squeezing only the bi's. I hope it springs some growth.
Alt DB Curl-
30's x10,10,10
EZ Curls-
75 x10,10,10
Preacher Curls-
55 x9,x9,x9
Burnout Alt DB Curls-
30's x12, 12
Cardio done later in the day:
10x 60 meter sprints
3 sets each movement of agilities (bear crawls, karaokes, backward run, high knees, butt kicks)
2 games of 21Last edited by TheSupaKorean; 05-02-2004 at 04:11 PM.
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05-02-2004, 09:22 AM #3
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05-02-2004, 09:39 AM #4
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05-02-2004, 10:20 AM #5
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05-02-2004, 10:24 AM #6Originally posted by Heisman
You look good bro.
Why do you use the smith machine, and why do you use burnouts?
Just using burnouts for a bit to change things up. Every 6-8 weeks I change my routine. So far i am still seeing results. Tho very slowly. Hoping to be 180-185 by the end of the year.
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05-02-2004, 12:46 PM #7
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05-02-2004, 12:49 PM #8
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05-04-2004, 02:50 PM #9
Cardio- 45 minutes
Sprints-
10- 80 meter sprints, walk back + do 10 pushups between each one.
Agilities-
Bear Crawls- 3x30 meter
Backward Runs- 3 x30 meter
High Knees- 3- x30 meter
Buttkicks- 3 x 30 meter
Karaokes- 3x 30 meter
1 mile run-
cool down
was really pushing it hard today due to time limitations. Def was a very intense cardio session
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05-04-2004, 06:57 PM #10
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05-04-2004, 07:20 PM #11
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05-04-2004, 07:28 PM #12Originally posted by Not So Big
you use the 100's on db bench!! thats what i wanna use!!!
good workouts supakorean,
looking good in your pics also brotha keep up the good work
Here's an old pic during Christmas break of me using the 100's
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05-04-2004, 11:34 PM #13
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05-05-2004, 12:38 PM #14
Re: Crazy Korean
Originally posted by Jocableguy
Journal lookin good so far. I wish I had anything over 100 at my gym. Bear crawls are good+add some crab walks+ forearm crawls+ Moon Jumps+ Mountain climbers+push-ups+ Hit its+ hand stands and you have the former wrestling warmup we used to have to do.
@ waitlifter82
we do these runs at our middle schools football field/track
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05-05-2004, 05:23 PM #15
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05-06-2004, 02:36 PM #16
Leg Shoulder Day-
Legs- 17 sets
Squat-
225x8
235x8
245x8
Leg Press-
360x10
360x10
360x10
Leg Ext-
90x10
90x10
90x10
Leg Curl-
85x10
85x10
85x10
Smith Calf Raise-
225x15,15,15,15,15
DB Mil Press
70's x10,x10,x10
Mil Press
135x10
145x10
155x8
Rear Delt Machine-
130x10,10,10
Rear Flies-
25'sx12,12,10
Workout lasted about 55 minutes. Was very hard due to a low amount of sleep during the past 2 days. Darn training seminars 1.5 hours away make for early mornings.
Diet has been a little shakey also due sitting in long meetings with very little choices for food.
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05-06-2004, 02:45 PM #17Originally posted by TheSupaKorean
Diet has been a little shakey also due sitting in long meetings with very little choices for food. [/B]
Very nice lifts. Do you always go high rep on squats?You didn't hurt me
Nothing can hurt me
You didn't hurt me
Nothing can stop me now
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05-06-2004, 02:52 PM #18
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05-06-2004, 03:08 PM #19
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05-06-2004, 03:50 PM #20
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05-06-2004, 03:54 PM #21Originally posted by waitlifter82
Just whip out a couple of cans of tuna and start chowing down:P
Very nice lifts. Do you always go high rep on squats?
Plus the meeting had a ton of nice tasting foods and a few hot and very important chicks.
As far as squats, I prefer lower rep sets but i seem to get a better workout if i bust out 8-10. It's all in my head tho. Squats are something i always seem to be able to finish my sets/reps in.
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05-06-2004, 03:56 PM #22
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05-06-2004, 03:58 PM #23Originally posted by Not So Big
good workout supakorean. 70's on DB shoulder press the same weight i use. cool bro.
155 on BB military after sets of DB Shoulder! damn thats really good, keep up the good work
The barbell sets were very tough and i had to take slightly longer breaks inbetween. You know when the shoulders begin to tire they crap out real quick. Unlike some muscles which will let you work w/ them a bit. Well mine do at least
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05-06-2004, 04:06 PM #24
On those 155 BB presses, do you use a machine or is it a freestanding bar?
This has always been one of my weakest exercises, and I only put 25s on the bar and find a hard time with keeping it form leaning either way. Got any tips on the best exercises to improve shoulder strength? Or is MP the best and I will just have to deal with it.
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05-06-2004, 04:42 PM #25Originally posted by TheSupaKorean
The 70's felt pretty good today. I might even go up to 75's next week. They are just a pain to get in position to start the set.
The barbell sets were very tough and i had to take slightly longer breaks inbetween. You know when the shoulders begin to tire they crap out real quick. Unlike some muscles which will let you work w/ them a bit. Well mine do at least
yea my shoulders also just all of a sudden will give out, my calves do also.LIFES A GARDEN, DIG IT
I deadlifted 475 yesterday, WAY TO GO IDAHO
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05-06-2004, 05:53 PM #26Originally posted by klinzou
On those 155 BB presses, do you use a machine or is it a freestanding bar?
This has always been one of my weakest exercises, and I only put 25s on the bar and find a hard time with keeping it form leaning either way. Got any tips on the best exercises to improve shoulder strength? Or is MP the best and I will just have to deal with it.
For shoulder strength I would stick with the military press. Dumbells help you build up the stabilizers if your having problems keeping the bar in line.
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05-08-2004, 08:26 AM #27
May 8-
Had a nice workout with my sister today. She is back from college and said she wanted to hit up the gym.
As usual Saturdays is Chest and Tri day-
Was strong as hell today probably due to a little extra time between sets. Either way the pump and the intensity made this workout very fun.
Chest- 12 sets
DB Press-
100's x10,x10,x8
Incline DB Press-
75's x10,10,9
Incline Smith Press-
165x10
185x9
205x7
Pec Dec-
125x10,x10,x10
Triceps- 12 sets
French Press + Close Grip
85 x 12 + 5 (closegrips)
85 x 12+ 5
85 x 10 +5 (pump was unbelievable at this point)
Double Kickbacks-
25's x10,x10,x10 (some ladies were using the 20's so i had to bump to the 25's. Were heavy as hell)
Bench Dips-
Bodyweight x20,x20,x20
Overall a great workout.
Here's a pic from today-
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05-08-2004, 08:27 AM #28
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05-08-2004, 09:47 AM #29
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05-08-2004, 02:12 PM #30
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