ok starting a new split routine

[frank]

ok the plan is to go 4 days a week, hopefully my mom doesnt **** with me this time...

main goal is to bench 90lb dumbbells for reps and 185x8 on barbell bench flat back no leg drive...

i can currently do 185x8 with back arched and leg drive...

yesterdays workout

flat db bench
70sx8 felt like toys but really unstable
75x8 felt like toys again but even more unstable...
70sx8
70sx8...my first 6 reps go up real fast

incline db bench
40sx10
45sx10
45sx10

flat bench flies
45sx10
45sx10
45sx10

close grip bench press
115x10 fast
115x10 fast
115x10 fast

behind neck tricep extension with dumbbell
50x10
50x10
50x10

tricep pushdown machine
most of the stackx10
most of the stackx10
most of the stackx10
(think it was 110 or something)

ahh thinking of what rep range i should do...

heres todays workout

deadlifts
135x5
175x5
205x5
230x5
260x5 PR

one arm dumbbell row
70x10
70x10
70x10

chest supported row
45 plate+25 platex10
45 plate+25 platex10
45 plate+25 platex10

cable rows
100x10
100x10
100x10

was pretty easy but never did these before so had to get form decent

pullups...
7xbw shoulda done these earlier
5xbw

chinups
5xbw done with those

incline dumbbell hammer curls
40sx8
35sx10
35sx10

close grip barbell curls
65x10
65x8
65x4

forearm curl thingys with barbell
95x10
95x10
95x10

supersetted with CCCCLLLLOOOSSSEEEE grip barbell curls
60x8
60x6
60x4

curls are for girls

legs tomorrow...gonna try one legged squats on smith machine, think my right leg is a lil stronger than my left...my left arm is a bit stronger than my right tho :(

[cphafner]

legs tomorrow...gonna try one legged squats on smith machine, think my right leg is a lil stronger than my left...my left arm is a bit stronger than my right tho :(

What are talking about 1 leg smith squat? Just squat dude.

[frank]

What are talking about 1 leg smith squat? Just squat dude.

its like a normal squat, just with one leg...

[frank]

ok didnt post leg day but all i did was squats, leg press, calves on leg press and a seated calf machine (not raises)...

today was shoulders

seated db shoulder press
45sx10
50sx10
50sx8 (shoulda used my chalk)

side db lateral raises
15sx10
15sx10
15sx10

reverse flies on incline
25sx10 too heavy, burnt out
20sx10
20sx10

hah i was sliding across the gym in the incline bench, was putting too much pressure on it

upright barbell rows
65x10
75x10
75x10

db shrugs
55sx10
65sx10
75sx10

gotta go heavier next time...

[frank]

woowooo chest day!

ok flat dumbbell bench press
70sx8
75sx8
80sx6 and a half :mad:
75sx6 and a half :mad:

gonna get 80s for 8 next week...

incline dumbbell bench press (incline was a tad high, i shoulder press more :/)
40sx10
45sx8
45sx9 :confused:

flat dumbbell flies
40sx10
45sx9
45sx8

close grip bench press
135x4 this **** is so weak compared to my normal press
115x8 go real smoothe for 7 reps locked out and i just lose it
115x7

dips
bwx10
bwx9 and a half :/
bwx9 and a half

all my half reps are pretty much in the middle of lockout...

skullcrushers
65x6
55x8

not doin those today...

tricep pushdown machine with bar supersetted with rope pushdowns
100x10, 50x6
110x6 then 100x3, 25x6 each arm on rope pushdowns
100x8, 25x6 each arm on rope pushdowns


the half bench crew was here today :)

[frank]

ok back/bis today

deads
5x135
5x185
5x210
5x235
5x265 PR...way too light gonna try 275 next week! :)

one arm dumbbell rows
75x10
75x10
75x10

80s next week!

lat pulldown machine
90x10
100x10
90x10
80x10

close grip cable rows
100x10? either 100 or 90
120x10
130x10 ****ty reps
90x10

hammer curls
40sx8
35sx8
35sx8

preacher curls
95x1 too short for this machine...and im 5'8
85x4
60x8
60x8

gotta work on my biceps some more, my forearms are as big as them :confused:

[ZenMonkey]

not to bust up in here with advice, but you split looks subpar. i bet you would benefit greatly from a split that seperates body parts better and even specializes on chest if you want.

[frank]

not to bust up in here with advice, but you split looks subpar. i bet you would benefit greatly from a split that seperates body parts better and even specializes on chest if you want.

what do you mean?

monday-chest/tris
tuesday-back/bis
wednesday-legs
thursday or friday-shoulders/traps

this is probably the most common split

[frank]

leg day

squats
115x10
115x10
135x10
135x10

start with 135 next week...

lunges
65x10
65x10
65x10

leg press
90x10
90x10
90x10

calves on leg press
90x10
180x10
270x10
360x10

seated calf machine
90x10
90x10
90x10
90x10

other calf machine
205x10
220x10
205x10

shoulders on thursday or saturday

[frank]

ughhh didnt eat enough yesterday, really messed me up today...

almost killed myself tossing dumbbells around

flat db bench
75sx8
75sx8
75sx6
70sx6

incline db bench
45sx10
45sx10
50sx10

incline db flies
30sx10, didnt like these felt it in shoulders too much

flat db flies
45sx9
45sx8

close grip bench press
135x8
135x4
135x2

so weak compared to my normal bench...gotta work on tris before i try to max at 245

weighted dips
bw+35x8
bw+45x5
bw+45x2

gotta try to eat alot more, routine isnt the problem for me...

[frank]

back/bis

double OH deadlift, no gear
135x5
185x5
210x5
240x5
275x5 PR

one arm dumbbell row
80x10...why am i doing these :/

barbell rows
135x10
135x9
135x7

close grip cable rows
90x10
100x10
110x10

lat pulldown machine
80x10
90x7, 70x4
90x6, 70x6

hammer curls
40sx8
40sx8
45sx8

close grip barbell curls
95x2
85x3, 65x4
65x8

weighted decline situps
45x10
60x10
60x10

walked on the treadmill for 5 mins

[frank]

well im back from vacation, i found a golds gym and went there several times...im stuck going to ballys today.

i can remember most of my workouts

last friday shoulders/traps/legs/calves (missed Wednesday due to car ride)

didnt get to eat a pre workout meal

db shoulder press
45sx10
45sx10
45sx9
40sx10

side db raises
15sx10
15sx10
20sx8, 15sx5

reverse flies
25sx10
25sx10
25sx6, 20sx5

vertical upright rows with barbell
65x10
75x10
75x10

shrugs
2ppsx10
2ppsx10
2ppsx10

squats
135x8
135x8
135x8
135x8

leg press
1ppsx10
1ppsx10
2ppsx10

calves
2ppsx10
2ppsx10
2ppsx10

calves on leg press
4ppsx10
4ppsx10
4ppsx10