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the_rus
03-25-2009, 08:45 PM
Kinda getting lost in keeping all of this in my head... trying to change up my routine for the past few weeks... here is where it is now, so far so good.

Recovering from muscle tears in the rotary cuff... still feel it sometimes... but doc(s) say its good o_O

Current weight; 205-210
Height: 5'11

======================

MONDAY, MARCH 23, 2009
Sled Hack Squat
45 x 6 x 2
70 x 6 x 2

Sled 45 Leg Press
45 x 6 x 1
70 x 6 x 2
90 x 6 x 2

45 Reverse Calf Press
45 x 6 x 1
70 x 6 x 2
90 x 6 x 2

DB Shrugs
30 x 6 x 2
35 x 6 x 2

** Note - need to add Gastrocnemius

Roman crunch
20 x 1

Leg Lift
8 x 1
5 x 1

==========================

TUESDAY, MARCH. 24, 2009
DB Fly
10 x 6 x 2
15 x 6 x 2 (PR)

Bench Press on Smith
25 x 6 x 2
35 x 5 x 1 (PR)
35 x 4 x 1 (PR)

Arnold Press
25 x 6 x 3
30 x 6 x 2 (PR)

** Note -- need to add Incline Bench Press & DB Shoulder Press (Maybe for friday)

Roman crunch
20 x 1

Leg Lift
8 x 1
5 x 1
===========================

Wednesday, MARCH. 24, 2009
DB bent-over Rows
30 x 6 x 2
35 x 6 x 2

Cable Straight Back Seated Row
130 x 6 x 1
130 x 4 x 1
130 x 3 x 1
130 x 2 x 1
130 x 1 x 1


Cable Wide Grip Pulldown
130 x 5 x 1
130 x 4 x 3
130 x 3 x 2

Roman crunch
20 x 1

Leg Lift
8 x 1
5 x 1
1 x 1 (lol)
==========================
Thursday, MARCH 26, 2009

DB Incline Curl

DB Concentration Curl

DB Hammer Curl

** Note -- need to add Triceps Brachii --> will try Close Grip Bench Press on Smith

Roman crunch
20 x 1

Leg Lift
8 x 1
5 x 1

I'll try my best to keep up, but I suck at this whole journal thing that why I kept it in my head... but now I'm finding it hard since I've been playing around with routine.

edit: I have 30 min cardio daily... no point in logging that (Minus Sat & Sun - Days off)

the_rus
03-26-2009, 10:56 PM
Thursday, MARCH 26, 2009

DB Incline Curl
L: 25 x 2 x 1
R: 25 x 4 x 1

DB Curl
L: 25 x 6 x 2
R: 25 x 6 x 2

L: 30 x 0
R: 30 x 4 x 1

DB Concentration Curl
20 x 6 x 2
25 x 6 x 2
R: 30 x 2 x 2
L: 30 x 3 x 2

DB Hammer Curl
25 x 6 x 4

BB Close Grip Bench Press
BAR x 30 x 3

Roman crunch
20 x 1

Leg Lift
8 x 1
5 x 1

Comments:
- Way too much time spent on concentration curls and not enough breaks = very bad curls all around.
- Was very disappointed with DB Incline curl... I usually rock that **** and felt weak.
- Left hand felt extremely weak... Right hand could have kept going but there was no point
- Next week --> start with DB Curls and then move to concentration curls
- Hammer Curls were solid

the_rus
03-27-2009, 11:11 PM
Friday, March 27, 2009

DB Incline Bench Press
25 x 6 x 2
30 x 5 x 2 (PR)

DB Shoulder Press
25 x 6 x 2
30 x 5 x 2 (PR)

Comments:
-had to run, so I was rushed...
-lifts felt solid

the_rus
03-31-2009, 08:26 AM
MONDAY, MARCH 30, 2009
Sled Hack Squat
45 x 6 x 2
80 x 5 x 3

Sled 45 Leg Press
45 x 6 x 1
70 x 6 x 1
90 x 6 x 2
115 x 6 x 1 (PR)

45 Reverse Calf Press
45 x 6 x 1
70 x 6 x 1
90 x 6 x 2
115 x 6 x 1 (PR)

DB Shrugs
30 x 6 x 2
35 x 6 x 2
40 x 6 x 2 (PR)

Seated Calf Raise
25 x 6 x 2
45 x 8 x 2

** Note - need to add Gastrocnemius

Roman crunch
20 x 1

Leg Lift
8 x 1
5 x 1

the_rus
04-02-2009, 09:15 AM
TUESDAY, MARCH. 31, 2009
DB Fly
15 x 6 x 4

Bench Press on Smith
25 x 6 x 1
35 x 6 x 3

DB BP
25 x 6 x 4

Roman crunch
20 x 1

Leg Lift
8 x 1
5 x 1
===========================

Wednesday, April 1, 2009
DB bent-over Rows
35 x 6 x 5

Cable Straight Back Seated Row
130 x 6 x 1
130 x 4 x 3
130 x 3 x 1

Cable Wide Grip Pulldown
130 x 6 x 2
130 x 4 x 3
130 x 4 x 4

Roman crunch
20 x 1

Leg Lift
8 x 1
5 x 1

Comment:
Both days were excellent.
Need to move Arnold Press to friday.

the_rus
04-03-2009, 10:02 AM
Thursday, April 2, 2009

DB Curl
20 x 6 x 1
25 x 4 x 2
25 x 3 x 1
25 x 2 x 1

DB Concentration Curl
20 x 6 x 1
25 x 6 x 4

DB Hammer Curl
20 x 6 x 1
25 x 6 x 4

BB Close Grip Bench Press
BAR x 30 x 1
+10 x 10 x 4

Roman crunch
20 x 1

Leg Lift
8 x 1
5 x 1

Comment:
Felt awesome.

the_rus
04-05-2009, 10:18 PM
Friday, April 3, 2009
DB Incline Bench Press
25 x 6 x 1
30 x 5 x 4

DB Shoulder Press
25 x 6 x 1
30 x 5 x 2
30 x 4 x 1

Arnold Press
25 x 6 x 3
30 x 6 x 2

Gastrocnemius - Standing Calf Raise
120 x 12 x 2
140 x 10 x 2
160 x 10 x 2

Comments:
- forgot the lifts I had, I have it written down somewhere
- started allmax iso flex as post work out for a week or two to see what happens (vs. regular chicken breast that I usually have --> which is moved on to 1 hour after work out)

the_rus
04-07-2009, 08:51 AM
MONDAY, APR. 6, 2009
Sled Hack Squat
45 x 6 x 1
80 x 5 x 3
80 x 4 x 1

Sled 45 Leg Press
45 x 12 x 1
70 x 12 x 1
90 x 12 x 1
115 x 6 x 2

45 Reverse Calf Press
45 x 12 x 1
70 x 12 x 1
90 x 12 x 1
115 x 6 x 2

DB Shrugs
30 x 12 x 1
35 x 12 x 1
40 x 6 x 1
40 x 10 x 1

Seated Calf Raise
25 x 6 x 2
45 x 6 x 2

** Note - need to add Gastrocnemius

Roman crunch
20 x 1

Leg Lift
8 x 1
5 x 1

Comment: need to change sled hack squat to squat in near future... not digging it

the_rus
04-07-2009, 09:39 PM
TUESDAY, APR. 7, 2009
DB Fly
15 x 12 x 1
20 x 6 x 3 (PR)

BB Bench Press on Smith
25 x 12 x 1
35 x 12 x 1
45 x 6 x 1 (hitting old-PR)
45 x 5 x 1
45 x 4 x 1

BB Incline BP
bar x 16 x 1
bar x 10 x 2

Roman crunch
20 x 1

Leg Lift
8 x 1
5 x 1

Comments:
-got rid of DB BP... will see how this will work
-need to work on BB Incline BP on the smith, because I usually lack a spotter
-felt something in left shoulder with 20 DB flys

the_rus
04-08-2009, 02:45 PM
Wednesday, April 8, 2009
DB bent-over Rows
35 x 6 x 4
40 x 6 x 1 (PR)

Cable Straight Back Seated Row
130 x 5 x 1
130 x 4 x 3

Cable Wide Grip Pulldown
130 x 6 x 2
130 x 5 x 3

Cable Wide Grip Pulldown (different hold)
130 x 4 x 3
130 x 3 x 1

Roman crunch
20 x 1

Leg Lift
8 x 1
5 x 1

Comment:
-seated rows felt weaker... felt something not right in the right shoulder... could be (most probably is) overexercise due to pull downs.
- want to introduce CG T-Bar bet-over rows next week or week after that, depending on how my timing will be with finals and assignments being due... MOST likely in two weeks. (Last PR iirc was 90 x 8 x 3... will be starting from 35, and moving on to see how I feel)

the_rus
04-09-2009, 09:30 PM
Thursday, April 9, 2009

DB Curl
20 x 6 x 1
25 x 6 x 3
25 x 5 x 1

DB Concentration Curl
20 x 6 x 1
25 x 7 x 4

DB Hammer Curl
20 x 6 x 1
25 x 6 x 5

BB Close Grip Bench Press
BAR x 30 x 1
+10 x 15 x 4

Roman crunch
20 x 1

Leg Lift
8 x 1
5 x 1

Comment:
-solid performance
-need to get rid of BB Close Grip Bench Press... feeling my wrists... will go for DB for now, will move to BB when I get stronger

collin44
04-09-2009, 10:22 PM
Nice workouts. I would recommend some deadlifts if you're looking to put on some size and strength.

the_rus
04-12-2009, 12:36 PM
Nice workouts. I would recommend some deadlifts if you're looking to put on some size and strength.

Thanks a lot bro, and yeah I am looking at deadlifts but I am not going to start them if I don't have someone commenting on my form. Unfortunately, all of my friends have different schedules so I cannot meet them up at the gym. Come may, I am hoping to jump into deadlifts for sure. I remember last time I tried deadlifts with one plate I couldn't pull it. Definitely weak in that area.

Saturday, April 11, 2009

Arnold Press
25 x 6 x 1
30 x 6 x 4
35 x 6 x 1 (PR)

DB Shoulder Press
25 x 6 x 1
30 x 6 x 4
35 x 6 x 1 (PR)

DB Incline Bench Press
25 x 6 x 1
30 x 6 x 4
35 x 6 x 1 (PR)

Gastrocnemius - Standing Calf Raise
120 x 12 x 1
140 x 12 x 1
160 x 12 x 2

Comments:
-Most definitely a fantastic day
-not only did I increase the shoulder press by 2 sets, I had the energy for 35s
-the order that is listed is the order I should approach every (friday/ saturday)
-might consider giving friday a rest and doing this on saturdays.

the_rus
04-14-2009, 08:23 AM
MONDAY, APR. 13, 2009
Sled Hack Squat
45 x 8 x 1
80 x 6 x 2
80 x 4 x 2

Sled 45 Leg Press
45 x 12 x 1
70 x 12 x 1
90 x 12 x 1
115 x 12 x 2

45 Reverse Calf Press
45 x 12 x 1
70 x 12 x 1
90 x 12 x 1
115 x 12 x 2

DB Shrugs
30 x 12 x 1
35 x 12 x 1
40 x 12 x 2

Seated Calf Raise
25 x 12 x 1
45 x 12 x 2

** Note - need to add Gastrocnemius

Roman crunch
20 x 1

Leg Lift
8 x 1
5 x 1

Comment: hmmmm need to go easier on hack squat... had some sort of feeling in my left knee (when the leg was fully extended)... not good...

the_rus
04-14-2009, 05:50 PM
TUESDAY, APR. 14, 2009
DB Fly
15 x 12 x 1
20 x 7 x 4

BB Bench Press on Smith No Lock Out
25 x 12 x 1
35 x 12 x 1
45 x 8 x 1
45 x 6 x 2

BB Incline BP on Smith No Lock Out
bar x 15 x 1
25 x 12 x 1
35 x 11 x 1
45 x 4 x 1
35 x 11 x 1

Comments:
-fantastic workout overall... added BB Incline weights
-tried benching with no lock out... neato... will see how this will progress
-thinking of getting rid of FLYS and replace with crossovers... because of this... http://www.bodybuilding.com/fun/matt20.htm ... but... not sure

the_rus
04-15-2009, 03:05 PM
Wednesday, April 15, 2009
DB bent-over Rows
35 x 8 x 4
40 x 8 x 2

Cable Wide Grip Pulldown
130 x 8 x 1
130 x 6 x 2
130 x 5 x 1

Cable Wide Grip Pulldown (different hold)
130 x 6 x 2
130 x 4 x 1

CG T-Bar bet-over rows
45 x 15 x 4

Roman crunch
20 x 1

Leg Lift
8 x 1
6 x 1

Comment:
-taking tomorrow and friday off... might go to the gym after a final though
-felt that my left shoulder took too much from back day + benching yesterday

the_rus
04-21-2009, 11:27 PM
Friday, April 17, 2009

DB Curl
15 x 18 x 1
25 x 6 x 3
25 x 7 x 1

DB Concentration Curl
20 x 15 x 1
25 x 7 x 3

DB Hammer Curl
15 x 15 x 1
25 x 7 x 3

BB Close Grip Bench Press
BAR x 30 x 1
+10 x 15 x 4

Roman crunch
20 x 1

Leg Lift
8 x 1
6 x 1

Comment:
-found that my form on CG BB was wrong... will work on it this week.

=====================================================

Saturday, April 18, 2009

Arnold Press
25 x 6 x 1
30 x 6 x 4
35 x 6 x 1

DB Shoulder Press
25 x 6 x 1
30 x 9 x 3
35 x 6 x 1

Comment:
-bad work out, my body was feeling like crap and I was feeling the stress wearing on me on that day
-want to switch up DB Shoulder press for BB military press

the_rus
09-05-2009, 01:23 PM
Just wanted to throw a little update that... my lifts have improved since march... its pretty sweet.
I remember having troubles with 35s haha... oh boy.
Gotta say that I am not a fan of journals, but it is nice to look back and see your gains.