PDA

View Full Version : My First Journal



SEALBound
12-22-2009, 11:18 PM
Okay, so I was one of those guys who kinda kept the same routine for months at a time thinking that just changing one or two of the exercises was good enough...well I wised up. After a battle with H1N1 in late October that left me unable to lift for 3 weeks, I figured this was the perfect time to start a completely new routine.

I am a triathlete for the most part, so swimming, cycling, and running are always a part of my weekly workouts...and I do them 5 days a week (M-F). Since this journal is about my lifting, I will be omitting them. They come mid day at noonish and my lifting takes place 3-4pm and sometimes 8-9pm. I always thought that due to running and cycling I could skip leg workouts...and this comes in to play Week 1...doh!

Old routine: WBB #2
New routine chosen: Dave's VIF Mass building routine from www.muscleandstrength.com

I started this routine November 9th and keep a notebook of it religiously. I decided to do a MTThF and resting WSSu.

Here is how its gone...

Volume Phase

Week #1 Calls for a 2x10 for each exercise.

Nov 9th:

Weight: 178lbs

1. Pullups (As many as possible: AMAP): 20, 5, 8
-did not give enough rest in between 1 and 2
2. Barbell Row: 135, 135
-never done this before so I was experimenting with weight and grip
3. Seated Cable Row: 120, 100
4. Hyper Extensions: 25, 25
5. Upright Row: 85, 85
-bothered my left shoulder...experimented with grips
6. Dumbbell Shrugs: 85, 85

Nov 10th:

1. Bench Press: 135 warmup, 185x5, 155x10, 175x8
-screwed up on weight...
2. Incline Dumbbell Press: 65, 65
3. Decline Pushups AMAP: 40, 31
4. Dumbbell Military Press: 50, 50x8, 30x4
5. Dumbbell Rear Lats: 115, 115 on machine
-needed to double check proper form

Nov 11th:

Off day but ran 5.2mi race. Very sore legs after due to shoes

Nov 12th:

Squats: 95, 135
-Legs cramped severely due to lack of quality leg workouts...

Switched to Friday routine:

1. Barbell Curls: 60, 70
2. Close grip bench press: 135, 135
3. Lying Tricep Extensions: 30, 50, 60, 70
-Never done them before, testing weight
4. Standing Dumbbell Curls: 35, 40
5. Preacher Curls: 65, 65
6. Tricep Pulldowns: 40, 50
-straight bar, single pulley.

Week #2: 3x8
Weight: 179lbs

Mon Nov 16th

1. Pullups: 20, 11, 9
2. Barbell Rows: 135, 135, 115
3. Seated Cable Rows: 120, 135, 125
4. Hyper Extensions: 25, 25, 25
5. Upright Rows: 85, 85, 85
6. Dumbbell Shrugs: 85
-strain in R trap on #6

Tue Nov 17th

1. Bench Press: 135 warmup, 155, 165, 175
2. Incline Dumbbell Press: 60, 65, 70
3. Decline Pushups: 50, 30, 30
4. Dumbbell Military Press: 50, 50, 55
5. Dumbbell Rear Lats: 20, 20, 25

Thur Nov 19th

1. Squats: 95, 115, 135
-Taken easy to avoid cramping
2. Leg Press: 220, 240, 270
-Taken easy to avoid cramping
3. Deadlift: 135, 135, 135
-Taken easy to avoid cramping
4. Dumbbell Step ups: 40, 45, 50
5. Standing Calve Raises: 70, 120, 140
-Done on Smith Machine
6. Hamstring Curls: 35, 45, 45
-Machine, weight on each side

Fri Nov 20th

1. Barbell Curls: 60, 70, 80/70 (4/4)
2. Close grip bench press: 135, 135, 145
3. Lying Tricep Extensions: 60, 70, 80
4. Standing Dumbbell Curls: 30, 40, 40
5. Preacher Curls: 65, 65, 65
6. Tricep Pulldowns: 50, 55, 65


Week #3: 6x4
Weight: 180lbs

Mon Nov 23rd

1. Pullups: 20, 11, 9, 8
2. Barbell Rows: 135, 145, 145, 155
3. Seated Cable Rows: 120, 140, 160, 140
4. Hyper Extensions: 25, 25, 35, 35
5. Upright Rows: 80, 90, 90, 90
6. Dumbbell Shrugs: 95, 135 / 65, 70 (barbell, dumbbell)

Tue Nov 24th

1. Bench Press: 165, 175, 185, 185
2. Incline Dumbbell Press: 65, 70, 75, 80
3. Decline Pushups: 55, 30, 35, 30
4. Dumbbell Military Press: 50, 60, 65x3, 50
5. Dumbbell Rear Lats: 25, 27.5, 30, 30

Sun Nov 29th (Gap due to holiday and work

1. Barbell Curls: 60, 70, 70, 80
2. Close grip bench press: 135. 145, 155, 165
3. Lying Tricep Extensions: 60, 70, 80, 90 (lil too much)
4. Standing Dumbbell Curls: 35, 40, 45, 40
5. Preacher Curls: 65, 65, 75, 65
6. Tricep Pulldowns: 55, 62.5, 65, 60

Mon Nov 30th 12pm-1pm

1. Squats: 135, 145, 155, 185
2. Leg Press: 200, 250, 270, 300
3. Deadlift: 135, 155, 185, 185
4. Dumbbell Step ups: None due to time constraints
5. Standing Calve Raises: 135, 185, 195, 195
-Smith machine
6. Hamstring Curls: 50, 70, 70, 70
-Different machine, lay down type

Week #4: 5x6
Weight: 183lbs
Mon Nov 30th 8pm

1. Pullups: 10x5 perfect controlled up and down form
2. Barbell Rows: 145, 145, 155, 155
3. Seated Cable Rows: 125, 142.5, 145, 160, 120
4. Hyper Extensions: 25, 35, 35, 45, 45
5. Upright Rows: 80, 90, 80, 90, 90
6. Dumbbell Shrugs: 65, 65, 70, 75, 75

Tue Dec 1st

1. Bench Press: 155, 175, 185, 195, 175
2. Incline Dumbbell Press: 65, 70, 75, 75, 80
3. Decline Pushups: 55, 35, 30, 35, 30
4. Dumbbell Military Press: 50, 50, 55, 55, 55
5. Dumbbell Rear Lats: 25. 27.5, 30, 30, 30

Thur Dec 3rd

1. Squats: 115, 135, 155, 185, 185
2. Leg Press: 200, 250, 290, 310, 340
3. Deadlift: 135, 155, 175, 185, 205
4. Dumbbell Step ups: 40, 50, 50, 50, 50
5. Standing Calve Raises: 90, 140, 190 (Smith) 90, 90 (barbell)
6. Hamstring Curls: 30, 30, 30, 40, 40

Fri Dec 4th

1. Barbell Curls: 60, 70, 70, 80, 90
2. Close grip bench press: 135, 145, 155, 165, 175
3. Lying Tricep Extensions: 60, 70, 80, 80, 90
4. Standing Dumbbell Curls: 35, 40, 40, 45, 45
5. Preacher Curls: 65, 70, 75, 65, 65
6. Tricep Pulldowns: 50, 62.5, 65, 62.5 60


Phase 2: Intensity Phase, Upper/Lower splits

Week 1: 3x8
Weight: 182lbs

Mon Dec 7th

1. Pullups: 20, 13, 10
2. Bench Press: 155, 175, 195
3. Military Press: 50, 55, 55
4. Barbell Shrug: 135, 155, 185
5. Lying Tricep Extensions: 70, 80, 80
6. Hammer Curls: 35, 40, 40

Tue Dec 8th

1. Squats: 135, 185, 205
2. Deadlift: 175, 195, 205
3. Seated Calf Raises: 90, 100, 100
4. Weighted Crunches: 25, 35, 45
5. Hamstring Curls: 40, 45, 45

Thur Dec 10th

1. Lat Pull Downs: 87.5, 112.5, 117.5
2. Incline Bench Press: 155, 175, 185
3. Arnold Press: 45, 50, 50
4. Dumbbell Shrugs: 65, 70, 75
5. Dumbbell Tricep Extensions: 75, 75, 75 (behind head, both hands)
6. Incline Dumbbell Curls: 40, 45, 40

Fri Dec 11th

1. Leg Press: 250, 290, 380, 400
2. Dumbbell Lunges: 40, 40, 40
3. Standing Calf Raises: 185, 185, 185 (Smith)
4. Knee Raises with weight: 10, 10, 10 (added on)
-Held 10lb plate in between knees
5. Reverse One Leg Crunches: 8, 8, 8

Week #2 3x8
Weight: 185lbs

Mon Dec 14th
1. Pullups: 20, 12, 10
2. Bench Press: 155, 185, 195
3. Military Press: 50, 55, 60
4. Barbell Shrug: 155, 175, 195
5. Lying Tricep Extensions: 70, 80, 80
6. Hammer Curls: 40, 45, 40

Tue Dec 15th

1. Squats: 155, 185, 205
2. Deadlift: 155, 195, 205, 225 (x4)
3. Seated Calf Raises: 90, 100, 100
4. Weighted Crunches: 25, 35, 35
5. Hamstring Curls: 35, 30, 30 (different machine)

Thur Dec 17th

1. Lat Pull Downs: 105, 120, 120
2. Incline Bench Press: 155, 175, 185
3. Arnold Press: 45, 50, 50
4. Dumbbell Shrugs: 65, 70, 75
5. Tricep Pulldowns: 57.5, 65, 80
6. Incline Dumbbell Curls: 40, 45, 45

Fri Dec 18th

None due to multiple finals and work

Week #3 4x6
Weight: ? Forgot to weigh in

Mon Dec 21st

1. Pullups: 20, 10, 10, 9
2. Bench Press: 155, 185, 195, 205
3. Military Press: 55, 60, 60, 65
4. Barbell Shrug: 4x190
-Double pulley machine (time constraints and it was available at the time)
5. Tricep Pull downs: 120, 140, 160, 170
6. Hammer Curls: 40, 45, 45, 35 (40's were taken, again...time)

Tue Dec 22nd

1. Squats: 185, 205, 215, 225
2. Deadlift: 185, 205, 215, 225
3. Seated Calf Raises: 90, 100, 100, 110
4. Weighted Crunches: 25, 35, 35, 45
5. Hamstring Curls: 35. 45, 55, 65


So that's where I am to this point. As you can see I am making some steady progress. I have a renewed love for lifting legs. I hated doing it because I knew I'd be incredibly sore in the morning...so I avoided it. But now I'm back in to it and I'm loving it!

As a reference, 7 weeks ago I cramped doing 95, 135 (2x10) and was unable to continue. Today, I just did 185, 205, 215, 225...and I know I can do more but I'm taking small steps!

Current weight: 184lbs
Target weight: 190lbs
-Then serious tri training will start.

Goals:

Bench Press: 250lbs
Squats: 315lbs
Deadlift: 315lbs
Pullups: Anything over 20.

I have never done a 1RM squat or deadlift seeing is how I never did them prior to this workout. Once this workout is done, I will do a 1RM for next workout routine.

I've loving this routine and I can notice more strength and definition! The next phase is frequency that calls for 3 full body workouts 3x a week, each one being different. I will post when I remember. All of the data was taken straight from my notebook that I keep and write in the gym during.

I used to take Kre-Alkalyne prior to the workout and it works awesome! Quitting for Phase 2 though. I eat my protein and carbs every day :)

Thanks for looking guys! Comments, suggestions, critiques are always appreciated!

Off Road
12-23-2009, 07:15 AM
That looks like excellent progress. Congratulations and keep up the good work.