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Punk In Drublic
02-11-2009, 11:08 AM
a new semester, another free gym:

6'5" 200 pounds.

Just getting back into the swing of things, not really cutting or bulking, just lifting.

teh scheduale:
Day 1 Back/Bi
Day 2 Off
Day 3 Legs
Day 4 Off
Day 5 Chest/Shoulder/Tri
Day 6 Off
Day 7 Off

Back/Bi
Assisted Pullups (machine)
Lat Pulls (machine)
Sit-Down Rows (machine)
Hammer Curls (free weight)
Shoulder Shrugs (free weight)

Legs
ATF Squats (free weight)
Standing Calf Raises (machine)

Chest/Shoulder/Tri
Bench (free weight)
Assisted Dips (machine)
Lateral Raises (free weight)
Tri Pull-down (free weight)

Will update again tonight after legs!

Punk In Drublic
02-11-2009, 08:03 PM
Today was the first day back on a leg routine in a month or so. I spent about 2 months (November - December) doing this routine and then took a month off during winter break.

I go to school at Kansas University and tuition pays for my gym.

Anyways, a good day to wake the legs back up. Had a real good workout, legs were jello.

Legs

Squats
1x135x8 ATF
1x155x8 ATF
1x165x6 ATF
1x135x8 ATF

Standing Calf Raises
3x255x8 (machine)

I'm actually going to do Chest/Shoulder/Tri tomorrow instead of Friday.

:outnumber:

Punk In Drublic
02-12-2009, 07:29 PM
Alright so today was supposed to be Chest/Shoulder/Tri but I realized that on monday I did somewhat of a bench workout and back workout - I was just at the gym doing random lifts, it was my first day back in a while.

So, today I took care of all the lifts I had neglected Monday and didn't do on Wednesday because I began a routine.

Mostly dumbbell work. All arms.

Lateral Raises
3x22.5x8
I didn't realize my gym had these half weight dumbbells. I have been stuck on 20lb weights with lateral raises for a while. These 22.5lb felt really good today. Excited to use them again next week.

Hammer Curls
1x45x8R
1x45x6L
There were no 40lb dumbbells available at the time so I decided to shoot for a new level. My left bicep is almost always a little weaker then my right.
2x40x8R
1x40x8L
1x40x6L

Shoulder Shrugs
1x55x8
1x55x6
1x50x8
I felt a slack in form with my second set and so I decided to lower weight. That's always been my philosophy, form over weight.

Tri Pull-Down - Rope Attachment
1x50x8
1x40x8
1x40x7

I guess I'll also note that my back is sore today, as if I did deadlifts. I know its from the ATF squats. My question is, should one feel any back muscle soreness from ATF squats, or is my form off and I'm using my back too much? I'm certain I am using my back a little too much, but this may all be because I have just started squatting again after a break. I'm going to continue doing the ATF squats, and continue working on form.

Also, I'm curious if my workout has enough volume. It seems that I have one lift for each muscle group, except for back days, where I have three lifts for my lats. However, my lats are easily where I am lacking the most. Should I add more lifts per muscle group?

Anyways, done for the weekend. Monday will be Back/Bi.

:ninja:

Punk In Drublic
02-16-2009, 07:21 PM
Back/Bi

Lat Pull Down - Machine
1x120x8
1x120x7
1x105x8

Sit Down Rows - Machine
3x105x8

Assisted Pull ups
1xBW-60lbsx4
1xBW-80lbsx6
1xBW-100lbsx8

Dumbbell Shrugs
3x55x8

Hammer Curls
1x40x7R
1x40x4L
Seems everything was unusually low tonight. I normally work with 40s but had trouble.
1x35x8R
1x35x6L
1x30x8R
1x30x7L

Pretty much a failure tonight. All my lifts were down.

:whiner:

But I can't wait for squats on Wednesday.:hump:

Punk In Drublic
02-17-2009, 07:27 AM
This is the first time I've done a Back/Bi split I don't know how much I like it. I got to reading some articles on WBB, Maki's 50 and 80 things he's found, and Baby Got Back. The latter is where I thought to revise my routine.

It seems that with my current selection of exercises, Back/Bi places too much strain on my biceps, thus causing me to fail in Hammer Curls last night. Also, I felt my assisted pull ups were unusually weaker, which was the third exercise in my routine for that day.

Nevertheless, here is a revised routine.

Day 1
Assisted Pull ups
Hammer Curls
Lat Pull down
Lateral Raise
Shoulder Shrugs


Day 2
ATF Squats
Standing Calf Raises


Day 3
Bench Press
Assisted Dips
Tri Pull Down
Barbell Rows
Seated Cable Row

I'm interested if anyone has any thoughts on this routine.







:indian:

Punk In Drublic
02-19-2009, 09:12 AM
Legs - Wednesday, February 18th

ATF Squats
2x135x8
2x145x8
1x135x3 failed on third rep

Standing Calf Raises
3x255x8

As with last week, I'll be doing Day 3 today.
:strong:

Punk In Drublic
02-20-2009, 12:00 PM
Chest - Thursday, February 19th

Bench Press
Barbell Rows
Seated Cable Rows
Tri Pull Down
Assisted Dips
Lateral Raises

Punk In Drublic
02-26-2009, 03:38 PM
Back - Monday, February 23rd

Assisted Pull ups
Lat Pull Down
Lateral Raises
Shoulder Shrugs
Hammer Curls

Slackin on the updates. I can't remember exact weight used. I did do 2 more sets per exercise, bringing the total amount of sets to 5 per exercise. I thought I may have needed to increase workout volume since I tend to only do one specific motion for each group.

On Wednesday I didn't lift do to time constraints. Tonight I am going to do Chest and Legs. Only going to do 3 sets per exercise tonight. Will update later tonight!

:clap:

Punk In Drublic
02-26-2009, 05:39 PM
Legs, Chest, Back - Thursday, February 26th

ATF Squats
4x135x8

Bench Press
1x135x8
1x155x6
1x160x5

Assisted Dips
1xBW-60lbsx8
2xBW-70lbsx8

Tri Pull Down
1x40x8
2x30x8

Seated Cable Rows
3x120x8

Standing Calf Raises
1x255x8
2x275x8

Decent workout although I don't think I'm going to compress workouts together next week. Was fairly tired throughout today's workout.

Tomorrow is my birthday. Finally I can drink that special training supplement known as alcohol.

:alcoholic:

Punk In Drublic
03-02-2009, 10:58 PM
Back, Shoulders, Bi - Monday, March 2nd

Tonight I decided to do a 5 set workout. I did one of these last week, however it was when I was slacking on updates, and now I forgotten when I last did some 5 set work. Regardless, I feel 5 sets makes up for the lack of various exercises.

Assisted Pullups
4xBW-70lbsx8
1xBW-80lbsx8

Lat Pull Down
3x90x8
2x80x8

Lateral Raises
2x22.5x8
1x20x8
2x15x8

Front Shoulder Raises?
5x15x8
I alternated between a set of lateral raises and a set of what I'm guessing is called front shoulder raises, but that's a stab in the dark.

Shoulder Shrugs - Dumbbells
5x50x8
Kind of felt repetitive towards the end. I'm always frustrated with my last few reps of shrugs, I feel like my shoulders hardly move. I've gone down in weight from 60s, to 55s, and now 50s for tonight. I'm attributing this to high sets. I may only do 3 sets with this exercise.

Hammer Curls - Dumbbells
2x40x8R
1x40x6L
1x40x4L
1x35x8R
1x35x4L
2x25x8L
1x25x7L
First off, the DB room at this point was crowded, and only 40s were available. This is what I would normally choose if I was doing 3 sets, but I was intending on completing the 5 set work. I'm not sure what it is, but my left bicep isn't capable of multiple reps comparable to my right. I had to go down to 25s, which is what I first lifted when I picked up a weight in 7th grade. I am going to give silence here and think on this. I'm really confused why my left bicep is so weak relatively.

Legs on Wednesday!

:thumbup:

Punk In Drublic
03-04-2009, 05:55 PM
Legs - Wednesday, March 4th

ATF Squats
1x135x8
3x145x8
1x135x8 Failed on 8th rep

Standing Calf Raises
3x275x8

Really good leg workout today. I really appreciate the fact I was able to size up my sets and reps on squats and get just to failure, without risking injury or compromising my workout.

Chest tomorrow.

:smoke:

Punk In Drublic
03-06-2009, 11:36 PM
Chest - Friday, March 6th

Assisted Dips
2xBW-50x8 Wide Grip
3xBW-30x8 Narrow Grip

Seated Cable Row
3x135x8
2x115x8

Bent Over Barbell Rows
4x105x8

Tri Pull Downs
3x50x8

Kind of an awkward workout today, had to rush and get this all in a half hour.

:micro:

Punk In Drublic
03-10-2009, 09:34 AM
Back - Monday, March 9th

Today I did 3 sets for what I was attempting to be a higher intensity workout. I got mixed results.

Next week I will be in Padre for Spring Break.

Assisted Pull ups
1xBW-50lbsx8
2xBW-60lbsx8

Lat Pull Down
1x120x7
2x105x8

Lateral Raises
3x25x8
Was very surprised I was able to complete 3 sets at 25. Maybe this is because I switched up the last two weeks with 5 set workouts, increasing the wieght and dropping the sets creates an illusion. Still, I felt a good workout from these.

Hammer Curls
3x35x8LR
My right arm didn't feel much there, but I'm more or less attempting to catch my left bicep up with my right. A very good workout on the left bicep however.

Shoulder Shrugs
3x55x8
Not sure why I didn't go up in weight but definitely making the move next back day.

Legs on Wednesday

:evillaugh:

Punk In Drublic
03-11-2009, 08:39 PM
Chest - Wednesday, March 11th

Both power racks were occupied today so I decided to do chest today.

Bench Press
1x135x8
1x155x7
1x145x8
1x145x7
Still trying to find a good 3 set or 5 set 8 rep weight.

Bent Over Barbell Row EZ Curl Bar
1x105x8
3x120x8

Assisted Dips
1xBW-40lbsx8
1xBW-30lbsx8
1xBW-20lbsx8
1xBW-20lbsx6
The machine has two settings for bars' width. Originally I was lifting with the bars' set on the wide setting, but for the last few workouts I have switched it to the shoulder width setting. I believe this is mo' betta.

Seated Cable Rows
1x135x8
1x120x8
1x105x8

Tri Pull Down
2x50x8
1x40x8
Hate this exercise. Switching to Skullcrushers. Wanted to do them tonight but DB room was full.

Legs tomorrow. :whip:

Punk In Drublic
03-12-2009, 06:37 PM
Legs - Thursday, March 12th

ATF Squats
1x135x8
4x145x8
I'm honestly surprised more people do not perform ATF squats. I feel the entirety of my leg being worked. And I'm doing it with such light weight that I can't see a high risk of injury. I have seen more progress doing these ATF squats in one month than I did from three or four months of traditional squats. Not sure what I'm getting at, other than the fact that I love ATF squats!

Standing Calf Raises
3x275x8
Felt surprising easy. Definitely going up to the next weight next workout.

I'm traveling to Padre, Texas next Tuesday and will be heading back that Sunday. As such, I'm taking a week off. Spring Break is finally upon us. God have mercy on my soul.

:hello:

danmac
03-13-2009, 01:12 PM
How big of a difference are your atf squats to your normal squats? I think you posted in another thread you squatted 405 in highschool. Thats a pretty significant drop for a few extra inches.

Punk In Drublic
03-15-2009, 11:26 AM
I suppose my long legs cause for a longer range of motion. I'm still using this relativley light weight because when I add weight I tend to round my back (Like Squat Rx on YouTube describes), but at this weight I maintain proper form.

I think also the fact that I had last squatted 420 in May of '05. But I hadn't picked up a weight till sometime last fall. I think I was also closer to 230 in weight (back in '05) but I was around 195 when I came back to lifting in the fall.

But honestly I just feel ATF style works the best. I probably could drop another inch lower but the squat rack where I lift catches the bar - that's not too say the catch is really high, I'm just getting really deep on my squats. I feel my form at 135 and 145 (currently) is perfect, where my back is tight, my hips slide back, I sit down, and push through the middle of my foot and focus my power through my hamstrings. It seems with this ROM I recruit more help from my glutes, hips, and hams more so than just my quads.

Either way, I figure I should probably max out with a traditional squat and see what my true max is.

Thanks for the comment danmac.

Punk In Drublic
03-15-2009, 11:32 AM
Here is a link to my old journal I kept before my Senior Football Season.

7 Months to Get Ready (http://www.wannabebigforums.com/showthread.php?t=58114)

danmac
03-15-2009, 11:35 AM
No problem, I know what its like to have a journal that no one comments in haha.

When you say traditional squat how deep do you go? Maybe its my shorter legs or whatever, but my ATG squat is damn close to when i squat below parallel. Thats why i dont see that big of a discrepancy. IT could be the squatting style too. You can only get so deep in a powerlifting squat compared to an olympic style.

Punk In Drublic
03-25-2009, 08:42 AM
danmac I honestly feel like my tradition squats go 90degrees +/- a legitimate 10degrees. But, I think your right, longer legs allow my greater ROM so it feels like a monstrous leap from traditional to ATF.

Chest - Tuesday, March 24th

First day back from spring break! I went to South Padre Island, Texas.

Bench Press
5x135x8

Assisted Dips
1x40x8
3x50x8

Bent Over Barbell Rows
2x120x8
1x120x7

Seated Cable Rows
1x120x8
1x105x8
1x90x8
Back was taxed at this point.

Tri Pull Downs
1x70x8
2x60x8
I think the machine we did this on had extra pulleys or something. Felt light, and usually I'm doing 40lbs or so. Needless to say, the machine we normally work on for this was taken.

Squats tonight!

:clown:

Punk In Drublic
03-28-2009, 08:42 PM
Kind of screwed up this week. Did squats and pullups and a few other things in one night. Going to avoid combination of any day in the future.

Friday, March 27

ATF Squats
4x135x8
Should be up to 145 next week. I was the week before spring break. Form was perfect on these.

Assisted Pullups
3xBW-60lbsx8

Lateral Raises
3x22.5x8
Ready to move up to 25s next week.

Hammer Curls
2x35x8
1x35x8R
1x35x7L
Slowly working this weakness out of my left bicep. Going to stay with 35s till I feel a comfortable balance in ROM.

Shrugs
2x55x8
I was so exhausted I stopped here. May attempt for a larger load next workout anyway. 55s seem light, although challenging for 8 reps; but I think I may be able to get a better workout with heavier weights.

Chest on Monday. Hopefully Legs on Wednesday, and Back on Thursday. Planning to incorporate Deadlifts on Thursday as the main workout of the day. Not sure how that will go, Deadlifts will be new.

:newbie:

Punk In Drublic
04-02-2009, 04:42 PM
Back - Monday, March 30th

So I said I was doing bench today but there were none open so I decided to try deadlifts. Not sure how my form is but will continually work on it.

Deadlift
1x135x5
2x225x5
1x135x5

Bent Over Row Barbell
2x135x8
1x115x8

Shrugs Barbell
3x135x8

Assisted Dips
4xBW-40x8
1xBW-50x8

Tri Pull Down
3x40x8

Will update again today (Thursday) after tonight's session. Trying to do a Bench/Pull up day, but we'll see what's available.

:soapbox:

Punk In Drublic
04-03-2009, 05:46 AM
I guess I should add that I have started eating more. I would say I'm a week into a bulk that's more or less a sloppy excuse to eat freely. I don't have the cash or kitchen to cook up some decent meals, but I move out of my current place at the end of may, so hopefully good whole foods will come soon.

On that note, I will say that I am conscience of my post workout nutrition and I try and maintain a balance of protiens, fats, and carbs - lots of peanut butter, lots of chicken/tuna/beef jerky/milk, and carbs are always easy to come by.

Also, I am making revisions to my routine. I figure its an on going process that will never stop, so I'm just adapting my workout where I see fit. I'm a fan of gradual change - I don't want to get caught up in changing my routine so often that it actually hampers success. As such I want to focus my routine around staple exercises: bench, deadlift, and squat.

My philosophy here is to try to work in back and arm exercises on my bench and deadlift days - and do so in a way that I hit each muscle group twice. For instance on bench days I hope to also do seated rows and pull ups and on deadlift days I hope to do dips and close grip bench.

Either way, it will always be a work in progress. I'm confident enough that I'm not being a complete jackass who's trying to "keep the body guessing", but only time and actual progress will tell. Here is an updated look at my routine as of next Monday (April 6th):

Day 1
deadlifts
bent over row
shrugs
dips
close grip bench press

offday

Day 2
bench press
pullups
seated cable row
lateral raises
hammer curls

offday

Day 3
atf squats
standing calf raises


Anyways...

Chest - Thursday, April 2nd

Bench Press
1x135x8
1x155x8
1x155x7
1x145x6

Close Grip Bench
1x115x4
1x95x6
1x95x5
New exercise for me. Feels tough but good workout. Better than those damn tri pull downs.

Lateral Raises
2x22.5x8
1x20x8

Hammer Curls
3x35x8
Left Bicep was able to make it all the way through, having form slack for the last rep of the last set. Still, great progress here, and excited that I am actually balancing out.

Assisted Pull Ups
1x60x8
2x70x8

Seated Cable Rows
1x115x8
2x90x8

:smoke:

Punk In Drublic
04-03-2009, 05:38 PM
Legs - Friday, April 4th

ATF Squats
1x135x8
4x145x8
I may consider adding weight and lowering reps, however form will probably be off if I add more weight. I've always heard lower reps for deadlifts and squats; will ponder on this.

Standing Calf Raises
3x275x8

It's Friday mutha fuggaz. :hello:

Punk In Drublic
04-06-2009, 04:34 PM
Back - Monday, April 6th

Deadlifts
1x135x8 WU
1x205x5
2x225x5
1x245x5
Will keep slowly upping the weight until I find a happy balance. Form felt better today. Focusing on form until it isn't an issue - I'm always form over weight.

Bent Over Row Barbell
3x135x8
Noticed my right arm doing a little more of the work towards the higher reps. Will monitor this.

Shrugs Barbell
2x155x8
1x165x8
Did shrugs of 225+ in highschool. I'm sure I can do more, however shrugs are awkward for me; it's hard to tell if I'm doing full RoM or if my traps are just getting tried and it feels like I'm at max RoM. Will continue ramping up weight until I find a balance.

Assisted Dips
1xBW-40lbx8
2xBW-30lbx8
1xBW-40lbx8

Close Grip Bench Press
1x95x8
1x95x7
1x95x5
Look like a megatard here. My shoulders are so wide my grip is naturally wider still - I place my hands were my lifting buddy places his for bench. I'm sure from distance I look like a tool struggling and failing bench with 95lbs. Oh well. Love the exercise, really challenges my Triceps.

Legs on Wednesday!

:p

Punk In Drublic
04-14-2009, 07:58 PM
So last week got screwed up. That sucks.

Squat racks full. Bench full. This is what I got done on Monday, April 13th.

Seated Cable Row
1x160x8
2x145x8
Recognized that I was able to do a heavier weight cause I normally do seated rows towards the end of routines.

Assisted Pull Ups
1xBW-50x8
1xBW-50x6
1xBW-60x7

Hammer Curls
2x35x8
1x35x8R
1x35x6L

Lateral Raises
2x22.5x8
1x22.5x7
Want to go up to 25s however I'm sure with bench next time I wont be able to do those yet. We will see.

Legs tomorrow and Deadlift on Friday.

:lurk:

Punk In Drublic
04-29-2009, 12:50 PM
Yikes it's been a while since I've updated!

I still have been lifting just really haven't had to time to keep the journal updated, however, I'm finally beginning to see a wane in my will to go to the gym so I figured this would get updated and continued; as a form of motivation.

During these few weeks, I have continued to add weight and I'm seeing progress. Shoulders feel a lot bigger and my back has exploded since deadlifts. My form with deadlifts is really good. I keep my back tight and the bar close to my body. I have the bruises on my shins to prove it. :nod:

Anyways, will probably keep the routine the same. I don't have a job and income sucks right now so food is on the minimum. I do, however, honor the pre/post workout window by eating whatever foods I come across then.

Hopefully I get off my ass and apply for a job soon. This next month is going to be rough as hell, bills are already months late, I'm battling eviction from my apartment, etc.

Eh, :withstupi:.

Deadlifts tomorrow.

Punk In Drublic
04-30-2009, 10:59 PM
Back - Thursday, April 30th

Deadlifts
1x135x8
4x205x8

Bent Over Row
3x115x8

Shrugs
3x225x8

Assisted Dips
1xBW-40lbsx8
2xBW-30lbsx8
1xBW-40lbsx6

Legs tomorrow.

Punk In Drublic
05-11-2009, 07:37 PM
Well I moved back from Lawrence, back into the parents house. As such, I don't have a gym to go to yet.

Once I get some money I will get back in the gym. Until then, I have a bench and free weights until Thursday, when my brother is moving out - and taking the bench with him.

Tomorrow I'm going to get some deadlifts done and possibly some bench and/or free weight work.

I don't have a squat rack so I do not feel comfortable squatting. I'm not going to be a jackass - I will just wait until a gym becomes available.