SwholeS lifting Journal

[SwholeS]

Im starting this to see my progress over the next 2 months.
current stats are

weight: 178 1bs
height- 5'9 1/2
Arms 17"
chest: 41"
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I'm starting a new workout program Monday but I will list today's workout as a start.

BACK
Wide grip chins: 4 sets: 9,8,7,7 with about 45 seconds rest between sets.
Close grip chins: 4 sets: 9,7,8,6
Bent Over BB rows: 4 sets of 8 with 135 1bs
( first time ever doing it)
T-BAR rows 3 sets: 60x10,65x10,135x6
SHOULDERS
bent over db raises: 4 sets with 10 1b db
( trying to get form down)
behind the neck press: 4 sets: 115x10,135x9,135x8,135x6
1 arm side lateral raises: 3 sets of 10 each arm with 20 1b db
Arnold Press: warm up 30x12,set 1: 40x8 set 2: 40x8 set 3: 40x8 set4: 40x8
Traps
Db upright rows 3 sets: 35x12,35x12,35x10
DB shrugs: 2 sets: 75x12,75x12
Abs
hip thrust: 2 sets of 25
crunches: 5 sets 25

Starting Monday this new program will take place
Monday: Chest & Back
Tues: Legs & Biceps
WED: Shoulders,Triceps
Thurs:Chest & Back
Fri: Legs & Biceps
Sat: Shoulders and Triceps
Sun: Rest
I will do this routine for 2 months and hope to see good gains.
Supplements I will be taking are 1-Ad for 4-6 weeks cycle havnt decided yet. multi vitamin, Whey Protein.

I am aiming for 200-230 grams of protein a day.
while keeping fat to a minimum.
Also I just got off a 6 week cycle of Swhole v2 creatine which i will restart in 1 month.

[SwholeS]

My goal with this split is too gain lean muscle mass.

[SwholeS]

Ok I started a cycle of 1-ad alone on thursday, woke up this morning stomach was upset could be due to many reasons though. anyway drank some water and it went away. Just getting back from the gym workout went ok. today was the first day ive hit legs hard in a long long time and that felt good. here is how it went.

LEGS
Squats on smith machine: warmup: 120x10
set1: 135x10
set2: 190x6
set3: 215x4
Leg Press superset with seated calf raises:
warm up 160x12
set 1: 250x10
set 2: 340x9
set3: 510x1

seated leg extensions:
set1: 55x12 set2: 70x10

leg curls: 90x10 warmup/ set1: 120x12/set2: 130x6

seated calves raises:
1 set with 451b plate. 3 sets with 2 451b plates

BICEPS
Preacher curls(outside)
set1: 60x8 set2: 50x9 set3: 50x12

incline DB curls:
set1: 25x8, set2: 25x9, set3: 30x6

Cable curls strip set: 130x8,110x7,90x6,20x7
I went in with lots of energy but by the time i was done with legs i felt drained, now about 20 minutes later I am about to eat
1 can spagehti and meatballs 10g pro
1 can of tuna 20g pro
and a water.
tommorow is rest day, so ill post my next workout monday. peace

[SwholeS]

i had my mom take my height today and i am 5'10. my friends meaurment was a little off.

[SwholeS]

today did nothing, slept all day and BBq some chicken breast.
tommorow is back and chest day will post after workout.

[SwholeS]

Todays Workout overall was great, heres how it went.

CHEST and BACK
_____________

CHEST
Incline BB bench press: w135x12 Set1: 155x8 set2: 155x8 set3: 165x6 set4: 195x1

Decline BB Bench press: W135x15 set1 185x10 set2 205x8 set3 235x1 set4 240x1

Incline DB flys w20 x 12 set1 35x8 set2 30x10 set 3 30x10 set 4 30x10
(35's felt a little heavy on the full stretch today)

Superset Seated chest and pec machine fly
seated chest 4 sets of 205
pec fly machine 4 sets 150 and a nice burn at the end.

after that i jumed on the parralel dip bars and dip 2 sets of 12 with my bodyweight to finish chest off.

BACK
Barbell rows 3 sets with 135 then 2 sets with 155
Wide Grip chins 5 sets of 7
T-Bar rows- 3 sets with 1 plate then 1 set with a 45,and 2 25's
i forget what that machine weighs.
Cable rows - 4 sets of 10 with 215
1 arm dumbell rows- set1: 60x10 set2 60x10 set3 60x8 set 4 60x8

after that i did abs, crunches,hip thrust and obliques exercise*
Overall i feel really strong and look forward to tommorow.

[SwholeS]

Today went felt ok
LEGS AND BICEPS

Seated preacher curls- set1 65x8 set2 65x8 set3 55x10 set4 55x10
Incline Curls- 4 sets of 10 with 25 lb Db
Alternate Db Curls 3 sets of 10 with 35lb db
cable curls 2 sets of 10 with 130

LEGS

Sqauts w120x10 set1 135x10 set2 135x10 set3 210x6
Leg Press: w160x20 set1 185x12 set2 340x10 set3 340x10
seated calf raises 2 sets x 115

[SwholeS]

Today was really good
Triceps and Shoulders
]
Tri's
weighted dips with 35lb weight: set1 35x8 set2 35x9 set3 35x8 finished with a set of bw 12 reps
1 arm reverse pulldown- 4 sets each arm set1 50x10, set2 50x8 set3 40x10 set4 40x10

straight bar pulldown set1 150x10 set2 140x10 set3 130x10 set4 130x10

dumbell extensions 3 sets of 12 with 55lb

skullcrushers: 2 sets with 40lb
close grip press with ezcurl- 3 sets to failure

Shoulders

tri-set
side laterals,bentover laterals,front laterals
did 10 reps for each 2 sets with 25,15,10 'b

Shrugs: 1 set: 120x15 set2 225x8 set3 225x6 set4 235x6
Db upright rows 3 sets with 25lb

[SwholeS]

Today felt like i was in the gym forever....
Chest and Back

Decline BB Press

Ws 135x15 ~ Set1 185 x 10 ~ Set2 205x6 ~ Set 3 225x3
set4 250x1

Flat BB press ws 135x10 set1 175x10 set2 205x4 set3 225x2
Cable Crossovers 70x10 70x10 60x12 50x12

Back
Wide grip chins: set1: 7reps set2: 6reps set3: 6 reps
BB rows Set1 120x10 Set2 120x10 set3 120x10 set4 145x6
T-Bar rows: set1 2platesx6 set2 2platesx8 set3 2plates and 25x6
set4 1platex15

that was it. looo ng day.

[SwholeS]

Biceps legs

Preacher curls s1 50+Bx10 s2 50+Bx7 s3 40+Bx10
Standing e-z curl
2 sets wide- s1 40+bx10 s2 20+Bx10
2 sets close- set1 40+Bx10 set2 20+Bx10

Tri-set
Cable curls130x8 90x8 40x6 20x5
hammer curls201b x10
DB curls 101b x10

drop set Concentration curls
15,12,10 3 sets till failure

LEGS
standing calves raises 135x15 225x15 250x10
squats 120x15 145x10 235x7
leg press 170x15 390x10 540x2

[SwholeS]

shoulders and triceps

Close grip Bench press
135x12 135x12 145x10 155x8 185x6
1 arm reverse pulldown 50x12 50x12 40x15 40x15
straight bar pulldown 120x12 130x8 100x15

Db extension behind head, 55x12 55x10 55x8 55x8
kickback 15x15 15x15 12x35 12x35

Shoulders
front lat raises 25x10 25x10 25x8
side lat raises 15x10 15x10 15x10
bent over lat raises 12x10 12x10 12x10

Smith machine- behind neck press
120x10 105x10 105x10
Smith machine mil press
120x8 105x10 105x10

Smith machine shrugs
120x15 145x10 145x10

Ez curl upright row
30x10 30x10 30x10

[SwholeS]

Ok i didnt write this stuff down so im gonna try the memory method ..
Monday- Chest and Back

Decline BB bench press:
135x15 185x8 205x5 260x1 255x1 225x5
Incline BB bench press:
135x9 135x8 155x6
Flat DB press: 65x10,65x10,75x12
Incline Fly
25x10 25x10 25x10 25x10
seated chest
120x10 150x10 180x10

Back
Wide grip chins- x7,x7,x6,x6
seated low row- 100x10 100x10 110x10
BB row- 120x10 120x10 170x4
1 arm DB row- 65x10 65x10 65x10