View Full Version : Russ's Journal

11-18-2008, 12:24 AM
First I will explain my lifting background.. I have only been lifting for a year so far. Starting my freshman year of college, i am now a sophomore and went from 5'9 160 to 5'10 175..

I play baseball for my college but for off season during the winter we have 2 lift on our own. I do not care about what you think I should do because I do baseball but rather what I should do 2 get stronger. Any suggestions to improve my workouts will be appreciated..

11-18-2008, 12:26 AM
I am starting this week for recording every exercise and how many times I do each one but this past Sunday I recorded what exercise I did and what weight I ended at so ill record what I did for them..

11-18-2008, 12:37 AM
Push downs- 1x10, 3x6 160x6x1
Resistant push downs- 4x8 130x8x1
Kick backs- 4x8 20x8x1
1 Arm push downs- 3x8 60x6x1
Tricept Machine- 3x8 110x6x1
Close Grip Bench- 3x8 135x8x1
Decline extensions- 4x8 80x8x1

Front squat warm ups- 3x10 barbell only (first time doing front squats) didnt want to hurt my shoulder since my flexibility is weak
Squats- 4x8 195x8x1
Squats with knee lifts- 2x10 10kgx8x2
Leg curls- 4x8 100x8x1
Calve machine- 4x8 330x8x1
Calve press- 4x8 390x8x1

Forearms then ab circuit

11-18-2008, 01:12 PM
I wanted to add that my quads are excessively sore even after 2 days following the workout.. I am a little weary about if they were hurt or not.. I just hope its sore

11-21-2008, 01:39 AM
11/20/08- Thursday