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HolyChase
08-20-2001, 02:41 PM
Ok, I figure I will start doing my journal online as it will motivate me to get some improvements in my lifts. I am 5'9" and weigh 168.

My goal is to gain about 7 pounds of muscle before Christmas, cut some bodyfat before spring break (keep that 7 pounds of muscle but lose the gained fat), and gain strength in all areas. My long term goal is to be around 190 at 10% bodyfat by the time I graduate from West Point and become an officer on June 2004. That gives me a little over a thousand days.

Here is my current program which I will probably keep until at least Christmas:

Day 1: Legs

-Squats: two warmup sets, two work sets of 10 reps
-Stiff-legged deadlifts: same as above
-Calf raises: same as squats

Day 2: Rest

Day 3: Chest, Tri's, and Shoulders

-Incline Bench: two warmup sets, two work sets of 8 and 6 reps.
-Bench Press: same as above
-Dips: same as above
-Military press: same as above

Day 4: Rest

Day 5: Back and Bi's

-Pullups: 3 sets, each set I do as many overhand pullups as I can and then do underhand. I might change this around when I can add weight.
-Modified T-bar Row: two warmup, two work sets of 8 and 6. My current gym doesn't have a T-bar setup so I do what Chris suggested in my earlier thread.
-Preacher Curls: same as T-bar Row.

My diet is not all that great. Believe it or not, the government does not serve us the most nutritional food here at the mess hall. I am working on it though, even though I find it near impossible to force myself to eat any vegetable.

Getting enough rest will be a problem here at the academy (feels like we have 25 hour days over here) but I will work to improve that as well.

I will be taking GNC's MegaMan multi-vi, Phosphogen HP (creatine), and Isopure whey protien.

HolyChase
08-21-2001, 09:38 PM
Chest, Tri's, and Shoulders:

Bench Press: 5 @ 135, 5 @ 145, 7 @ 160, 6 @ 160

Dips: 5 @ no weight, 6 @ 25, 4 @25

Military Presses: 5 @ 60, 5 @ 75, 7 @85, 4 @ 85

Rough workout. Probably should have used less weight (stop laughing) as it was my first time back lifting in a few weeks.

HolyChase
08-23-2001, 09:12 PM
Back and Biceps:

Pullups: 1st set: 4 Overhand, 3 Underhand
2nd set: 3 Overhand. 2 Underhand
3rd set: 2 Overhand, 4 Underhand

T-Bar Rows: 5 @ 35, 5 @ 45, 6 @ 55, 5 @ 50

Dumbell Curls: 5 @ 25, 8 @ 30, 7 @ 25

Ab work: Leg lifts and Jack knifes.

HolyChase
08-26-2001, 03:36 PM
Legs:

Squats: 5 @ 135, 5 @ 155, 10 @ 175, 10 @ 175

S.L. Deadlifts: 5 @ 135, 10 @ 155, 8 @ 155
-grip is still holding me back on this one.

Calf Machine: 5 @ 70, 12 @ 70, 10 @ 70

Crunches

HolyChase
08-28-2001, 06:34 PM
Chest, Tri's, and Shoulders:

Bench Press: 5 @ 115, 5 @ 135, 8 @ 165, 6 @ 160

Incline Bench: 5 @ 95, 6 @ 115, 6 @ 115
-maintain weight, but review form.

Dips: 5 @ 0, 8 @ 15, 6 @ 15
-add weight

Military Press: 5 @ 60, 5 @ 75, 6 @ 85, 6 @ 80
-maintain weight.

HolyChase
08-30-2001, 02:07 PM
Back and Biceps:

Pullups: 1st set: 5 Overhand, 3 Underhand
2nd set: 3 Overhand. 3 Underhand
3rd set: 3 Overhand, 3 Underhand
-also did a negative on both of the last set exercises.

T-Bar Rows: 5 @ 35, 8 @ 50, 6 @ 50
-add weight.

EZ Bar Curls: 5 @ 50, 8 @ 65, 6 @ 65
-add weight.

Ab work: Situps.

HolyChase
09-03-2001, 05:03 PM
Legs: Done on Sept. 1st.

Squats: 5 @ 135, 5 @ 155, 10 @ 180, 10 @ 180

S.L. Deadlifts: 5 @ 135, 10 @ 160, 8 @ 155

Calf Raises: 10 @ 35, 10 @ 45, 10 @ 45

HolyChase
09-05-2001, 08:12 PM
Chest, Tri's, and Shoulders:

Bench Press: 5 @ 115, 5 @ 135, 8 @ 165, 6 @ 165

Incline Bench: 5 @ 115, 8 @ 115, 6 @ 115
-add weight.

Dips: 5 @ 0, 8 @ 20, 6 @ 20
-add weight

Military Press: 5 @ 60, 5 @ 75, 8 @ 85, 6 @ 85
-maintain weight.

HolyChase
09-07-2001, 08:13 PM
Back and Biceps:

Pullups: 1st set: 6 Overhand, 3 Underhand
2nd set: 4 Overhand. 3 Underhand
3rd set: 3 Overhand, 3 Underhand
-also did a negative on both of the last set exercises.

T-Bar Rows: 5 @ 35, 8 @ 55, 6 @ 50
-add weight.

EZ Bar Curls: 5 @ 50, 8 @ 70, 6 @ 65
-add weight.

Ab work: Situps.

HolyChase
09-09-2001, 04:26 PM
Legs:
Squats: 5 @ 135, 5 @ 155, 10 @ 185, 10 @ 185

S.L. Deadlifts: 5 @ 135, 10 @ 160, 8 @ 160

Calf Machine: 10 @ 35, 12 @ 75, 10 @ 75

-Awesome workout. Add weight on all exercises next week.

HolyChase
09-11-2001, 06:48 PM
Chest, Tri's, and Shoulders:

Bench Press: 5 @ 115, 5 @ 135, 8 @ 165, 6 @ 160

Incline Bench: 5 @ 115, 8 @ 120, 6 @ 115
-add weight.

Dips: 5 @ 0, 8 @ 25, 6 @ 25
-add weight

Military Press: 5 @ 60, 5 @ 75, 8 @ 85, 7 @ 85
-add weight.

*Bench Press completely faltered today. It has been a problem area lately. I am going to take it out for a few weeks, and see if the lower volume helps me in the other lifts.

HolyChase
09-13-2001, 07:14 PM
Back and Biceps:

Pullups: 1st set: 7 Overhand, 2.5 Underhand
2nd set: 4 Overhand. 2.5 Underhand
3rd set: 3 Overhand, 2.5 Underhand
-also did a negative on both of the last set exercises.

T-Bar Rows: 5 @ 35, 8 @ 60, 6 @ 55
-add weight.

EZ Bar Curls: 5 @ 50, 8 @ 70, 6 @ 70
-add weight.

HolyChase
09-16-2001, 08:39 PM
Legs:
Squats: 5 @ 135, 5 @ 155, 11 @ 190, 10 @ 190

S.L. Deadlifts: 5 @ 135, 10 @ 165, 8 @ 165

Calf Machine: 10 @ 35, 12 @ 80, 10 @ 80

-Another great leg workout. I wish my other workouts were keeping pace with the legs. Add weight on all exercises next week.

HolyChase
09-18-2001, 01:14 PM
Chest, Tri's, and Shoulders:

D.B. Press: 5 @ 35s, 5 @ 45s, 8 @ 50s, 6 @ 50s
-Switched to these from Bench Press. Feel this will help get my Chest workouts back in shape.

Incline Bench: 5 @ 95, 8 @ 120, 6 @ 120
-add weight.

Dips: 5 @ 0, 8 @ 30, 6 @ 30
-add weight

Military Press: 5 @ 60, 5 @ 75, 8 @ 90, 8 @ 90
-add weight.

*Great workout. I think the D.B. Press is what I needed. Should try and do most workouts in the afternoon as I seem to have more energy then.

HolyChase
09-20-2001, 12:33 PM
Back and Biceps:

Pullups: 1st set: 6 Overhand, 4 Underhand
2nd set: 3 Overhand. 3 Underhand
3rd set: 3 Overhand, 2 Underhand
-also did a negative on both of the last set exercises.

T-Bar Rows: 5 @ 35, 8 @ 65, 6 @ 60
-add weight to second set.

EZ Bar Curls: 5 @ 50, 8 @ 75, 6 @ 75
-stay at weight.

Chris Rodgers
09-20-2001, 12:39 PM
Just curious how you are doing the t-bar rows. Free weight or machine? It's just strange that you would curl more than you row. :confused:

syntekz
09-20-2001, 12:40 PM
I was thinking the same; it has to be machine.

HolyChase
09-20-2001, 05:42 PM
hahaha, i was wondering if anyone was noticing that. Yeah, its a machine and I have no idea how much the apparatus that the weights go on weighs. So I just record the actual weights. Unfortunately, that means I am posting 60 on there, so I like to pretend the rest of the thing weighs a good 250 or so.

Chris Rodgers
09-21-2001, 12:18 PM
Haha, ok. :D

HolyChase
09-25-2001, 07:18 PM
Legs:
Squats: 5 @ 135, 5 @ 155, 10 @ 195, 10 @ 195

S.L. Deadlifts: 5 @ 135, 10 @ 170, 8 @ 165

Calf Machine: 10 @ 50, 12 @ 85, 10 @ 85

HolyChase
09-27-2001, 01:04 PM
Chest, Tri's, and Shoulders:

D.B. Press: 5 @ 35s, 5 @ 45s, 8 @ 55s, 6 @ 55s

Incline Bench: 5 @ 95, 8 @ 125, 6 @ 120
-add weight to second set.

Dips: 5 @ 0, 8 @ 35, 6 @ 32.5
-add 2.5Ibs.

Military Press: 5 @ 60, 5 @ 75, 8 @ 95, 6 @ 95
-add weight to 1st set.

HolyChase
09-29-2001, 08:10 AM
Back and Biceps:

Pullups: 1st set: 5 Overhand, 3 Underhand
2nd set: 5 Overhand. 3 Underhand
3rd set: 3 Overhand, 3 Underhand
-also did a negative on both of the last set exercises.

T-Bar Rows: 5 @ 35, 8 @ 62.5, 6 @ 62.5
-add weight.

EZ Bar Curls: 5 @ 50, 8 @ 75, 6 @ 75
-add weight.

HolyChase
10-01-2001, 01:35 PM
Legs:
Squats: 5 @ 135, 5 @ 165, 10 @ 200, 10 @ 200

S.L. Deadlifts: 5 @ 135, 8 @ 170, 6 @ 170
-Needed to work on my form. Fixed the problems but couldn't handle as much weight.

Calf Machine: 10 @ 50, 12 @ 90, 10 @ 90

HolyChase
10-03-2001, 03:08 PM
Chest, Tri's, and Shoulders:

D.B. Press: 5 @ 35s, 5 @ 45s, 10 @ 55s, 8 @ 55s
-add weight

Incline Bench: 5 @ 95, 8 @ 125, 6 @ 120
-add weight to second set. was not able to improve this week.

Dips: 5 @ 0, 8 @ 37.5, 6 @ 35
-add 2.5Ibs.

Military Press: 5 @ 65, 5 @ 80, 8 @ 100, 6 @ 95
-stay at weight.

HolyChase
10-08-2001, 04:49 PM
Back and Biceps:

Did the workout a little differently because my partner was sick so I wanted to try out something new. I did the same exercises but did them much slower than usual. I also took less rest inbetween sets. Had to drop the weight a lot. Not sure if I want to transition into a cycle of this slow training or not.

HolyChase
10-10-2001, 06:54 PM
Legs:
Squats: 5 @ 135, 5 @ 165, 10 @ 200, 10 @ 200
-Did the same poundage as last time, but went a lot lower this time. Much more intense. Pretty much ended my workout. Plan on doing this depth for the rest of the semester and then start 20 reppers next semester going deep.

S.L. Deadlifts: 5 @ 135, 2 @ 170
-Just could not keep my form tonight so I stopped early before I did something bad. My grip is not holding up at all so I am going to add some grip work next workout. Also the intense squats completely fatigued my body.

Calf Machine: 10 @ 50, 12 @ 95, 10 @ 95
-Increase by 2.5Ibs next time.

HolyChase
10-12-2001, 04:52 PM
Chest, Tri's, and Shoulders:

D.B. Press: 5 @ 35, 5 @ 45, 8 @ 60, 6 @ 60
-Increase reps.

Incline Bench: 5 @ 95, 8 @ 125, 6 @ 125
-Increase reps.

Dips: 8 @ 40, 6 @ 37.5
-add 2.5Ibs.

Military Press: 5 @ 65, 8 @ 100, 4 @ 100
-stay at weight.

Grip Work: 5 @ 35, 8 @ 70, 6 @ 70
-add weight.

Workout was much more intense this time as I slowed down the reps and took less rest inbetween sets. I think this is a step in the right direction. Also added grip work so I can hopefully improve my SLDL performance.

HolyChase
10-15-2001, 05:58 PM
Back and Biceps:

Pullups: 1st set: 6 Overhand, 2 Underhand
2nd set: 4 Overhand, 2 Underhand
3rd set: 2 + neg Overhand, 2 + neg Underhand

T-Bar Rows: 8 @ 35, 6 @ 30
-add 2.5Ibs.

EZ Bar Curls: 8 @ 75, 6 @ 65
-add collars.

Like other workouts, I have been increasing intensity by slowing the reps (esp. on the T-Bar Rows) and taking less rest between sets. Had to lower the weight a lot and I dropped a set in the last two exercises because I am suffiently warmed up before them.

HolyChase
10-17-2001, 06:09 PM
Legs:

S.L. Deadlifts: 5 @ 135, 10 @ 160, 8 @ 160
-Since these have been a problem area I put them before squats and lowered the weight a bit. Did much better this time and shall keep it this way.

Squats: 5 @ 135, 5 @ 165, 10 @ 205 10 @ 205
-Last set was the most intense set of any workout I have done. Some reps took about 5 seconds to get up. I wanted to quit at 5, but made em all. I love it.

Calf Machine: 10 @ 50, 12 @ 97.5, 10 @ 97.5
-Increase by 2.5Ibs next time.

HolyChase
10-22-2001, 03:29 PM
Chest, Tri's, and Shoulders:

I have an Army Physical Fitness Test a week after friday so I changed this workout to a pushup and situp one.

HolyChase
10-25-2001, 02:11 PM
Back and Biceps:

Pullups: 1st set: 7 Overhand, 3 Underhand
2nd set: 4 Overhand, 2 Underhand
3rd set: 2 + neg Overhand, 2 + neg Underhand

T-Bar Rows: 8 @ 40, 6 @ 35
-add 2.5Ibs to first set.

EZ Bar Curls: 4 @ 75, 6 @ 65
-add collars.

Have been very stressed this last week and haven't gotten any sleep. I was completely fatigued during the workout so didn't improve too much. Should be back on track and ready for legs in a couple days.

HolyChase
10-28-2001, 01:04 PM
Legs:

S.L. Deadlifts: 5 @ 135, 11 @ 165, 9 @ 165
-Add weight next week and go back down to 10 and 8 reps.

Squats: 5 @ 135, 5 @ 165, 10 @ 212.5, 10 @ 210
-Add weight. Make sure you put on the same weight as your spotter puts on the other side. Did not mean to do 212.5 on the first set.

Calf Machine: 10 @ 50, 12 @ 100, 10 @ 100
-Increase by 2.5Ibs next time.

HolyChase
10-31-2001, 06:05 PM
Back and Biceps:

Pullups: 1st set: 7 Overhand, 3 Underhand
2nd set: 4 Overhand, 2 Underhand
3rd set: 2 + neg Overhand, 2 + neg Underhand

T-Bar Rows: 8 @ 42.5, 6 @ 37.5
-stay at weight.

EZ Bar Curls: 5 @ 75, then immedietely 2 @ 65, 6 @ 65
-stay at weight.

Workout seems to be stagnating except for my legs (which are increasing greatly) so I am hesitant to change my program until that slows.

HolyChase
11-03-2001, 07:15 PM
Legs:

S.L. Deadlifts: 5 @ 135, 8 @ 170, 7 @ 170
-Add weight next week. Going to make my worksets 8 and 6 reps as my form and grip won't hold with higher reps.

Squats: 5 @ 135, 5 @ 165, 10 @ 215, 10 @ 215
-Add 5 Ibs.

Calf Machine: 10 @ 50, 12 @ 102.5, 10 @ 102.5
-Increase by 2.5Ibs next time.

HolyChase
11-06-2001, 03:47 PM
Chest, Tri's, and Shoulders:

D.B. Press: 5 @ 35, 5 @ 45, 8 @ 60, 6 @ 60
-Increase reps.

Incline Bench: 5 @ 95, 8 @ 125, 6 @ 125
-Add 5Ibs. to first work set.

Dips: 8 @ 40, 6 @ 37.5
-add 2.5Ibs.

Military Press: 5 @ 65, 6 @ 95, 6 @ 85
-stay at weight.

This was my first time I could do a chest workout in a few weeks so I left the weight the same as last time except for military press. I didn't seem to lose any strength, except for military press but I am doing those more strict.

HolyChase
11-09-2001, 04:00 PM
Back and Biceps:

Pullups: 1st set: 8 Overhand, 3 Underhand
2nd set: 5 Overhand, 2 Underhand
3rd set: 2 + neg Overhand, 2 + neg Underhand

T-Bar Rows: 8 @ 42.5, 6 @ 37.5
-go up 2.5 Ibs.

EZ Bar Curls: 8 @ 65, 6 @ 65
-add collars.

HolyChase
11-15-2001, 09:56 PM
Legs:

S.L. Deadlifts: 5 @ 135, 8 @ 175, 6@ 175
-Add 5 Ibs. to first workset

Squats: 5 @ 135, 5 @ 165, 10 @ 220, 10 @ 225
-Add 5 Ibs to first workset. Finally reached the 225 mark. And did it a week earlier than expected too. Felt strong on the first set so I decided to go for it.

Calf Machine: 10 @ 50, 12 @ 105, 10 @ 105
-Increase by 2.5Ibs next time.

heathj
11-15-2001, 10:24 PM
How much do you weigh?

HolyChase
11-16-2001, 11:30 AM
I am currently at 175 Ibs. I know my lifts aren't too impressive at that weight, but I am still happy with my progress. Since coming to West Point I have gained 20 Ibs (albeit some fat) and I love the compliments I get from old female friends.

HolyChase
11-17-2001, 01:46 PM
Chest, Tri's, and Shoulders:

D.B. Press: 5 @ 35, 5 @ 45, 10 @ 60, 7 @ 60
-Go up to 65 Ibs.

Incline Bench: 5 @ 95, 8 @ 130, 6 @ 125
-stay at weight.

Dips: 7 @ 42.5, 6 @ 40
-add 2.5Ibs to last set.

Military Press: 5 @ 65, 8 @ 90, 6 @ 90
-increase reps.

HolyChase
11-20-2001, 02:08 PM
Back and Biceps:

Pullups: 1st set: 8 Overhand, 2 Underhand
2nd set: 5 Overhand, 2 Underhand
3rd set: 2 + neg Overhand, 3 + neg Underhand

T-Bar Rows: 8 @ 45, 6 @ 45
-add 2.5 Ibs.

EZ Bar Curls: 10 @ 65 + collars, 6 @ 65
-add 5 Ibs.

HolyChase
11-28-2001, 06:44 PM
9-23 Workout; Legs:

S.L. Deadlifts: 5 @ 135, 8 @ 175, 6@ 175
-Add 5 Ibs. to first workset

Squats: 5 @ 135, 5 @ 165, 10 @ 225, 10 @ 225
-Add 5 Ibs to first workset.

Calf Machine: Don't remember, but I used a different style machine so next time I go back to the old machine, I will add 5 Ibs. to previous weight.

HolyChase
11-28-2001, 06:48 PM
Chest, Tri's, and Shoulders:

Bench Press: 5 @ 115, 5 @ 135, 8 @ 155, 6 @ 150
-increase 5Ibs. on second set. Since I am just starting these again, I am not going to failure yet.

Incline Flies: 5 @ 25, 8 @ 35, 6 @ 35
-Use 40s.

Dips: 8 @ 45, 20 @ 0
-since the rest of the workout was changed I decided to see how many bodyweight dips I could do on the second set.

Military Press: 5 @ 50, 8 @ 95, 6 @ 90
-add 5Ibs. to second set.

HolyChase
12-04-2001, 07:07 PM
Back and Biceps:

Pullups: 1st set: 6 Overhand, 5 Underhand
2nd set: 3 Overhand, 5 Underhand

T-Bar Rows: 8 @ 47.5, 6 @ 47.5
-add 2.5 Ibs.

EZ Bar Curls: 7 @ 75 + collars, 3 @ 75 + collars

My partner and I were still a little sick, but we were tired of not working out. Only the pullups suffered.

HolyChase
12-06-2001, 09:56 PM
Legs:

S.L. Deadlifts: 5 @ 135, 4 @ 175, 6@ 175
-Stay at weight. Grip is failing too early every time.

Squats: 5 @ 135, 5 @ 175, 10 @ 230, 10 @ 230
-Add 5 Ibs to first workset.

Calf Machine: 10 @ 55, 12 @ 110, 10 @ 110
-Increase by 2.5Ibs next time.

HolyChase
12-10-2001, 07:31 PM
Chest, Tri's, and Shoulders:

Bench Press: 5 @ 115, 5 @ 135, 10 @ 150, 8 @ 150
-add 5Ibs to first set.

Dips: 10 @ 40, 8 @ 40
-add 2.5Ibs.

Military Press: 5 @ 50, 10 @ 90, 8 @ 90
-add 5Ibs. to first set.

Increasing reps to 10 and 8 on work sets in order to transition into the routine I will be doing next semester. Poundage was dropped accordingly.

HolyChase
12-12-2001, 06:17 PM
Back and Biceps:

Pullups: Lost track. Trying to see how much assistance I need to do just one set of 10 and one set of 8.

T-Bar Rows: 9 @ 45, 7 @ 45
-do 10 and 8 reps.

EZ Bar Curls: Lost track. Phasing these out of the program.

HolyChase
12-14-2001, 01:26 PM
Legs:

Squats: 5 @ 135, 5 @ 135, 20 @ 185
-Starting 20 reppers. Add 10 Ibs.

S.L. Deadlifts: 5 @ 135, 12 @ 155
-Also increasing the reps. Stay at weight.

Calf Machine: 10 @ 50, 15 @ 105
-Increase by 2.5Ibs next time.

HolyChase
12-18-2001, 07:35 PM
Overhead Press: 5 @ 50, 10 @ 90, 8 @ 90
add collars.

Squat: 2 X 5 @ 135, 20 @ 190
add 5 Ibs.

Chin: 10 Supinated, 6 Pronated
change grip (thumbs).

Bench Press: 5 @ 115, 10 @ 150, 8 @ 145
stay.

SLDL: 5 @ 135, 12 @ 155
stay.

T-Bar Row: 10 @ 45, 6 @ 45
stay.

Dips: 10 @ 40, 7 @ 37.5
stay.

Calf Raise: 6 @ 107.5 (cramp)
stay. stretch beforehand.

HolyChase
01-09-2002, 03:55 PM
Overhead Press: 6 @ 45, 10 @ 90, 8 @ 90
stay.

Squat: 2 X 5 @ 135, 20 @ 185
add 5 Ibs.

Chin: 12

Bench Press: 5 @ 115, 10 @ 140, 6 @ 140
stay.

SLDL: 5 @ 115, 12 @ 140
stay.

T-Bar Row: 8 @ 45, 8@ 45
stay.

Dips: 15, 10
stay.

HolyChase
01-13-2002, 08:19 PM
Overhead Press: 5 @ 45, 10 @ 95, 6 @ 90
stay.

Squat: 2 X 5 @ 135, 20 @ 190
add 5 Ibs.

Chin: 8 Supinate, 6 Pronated

Bench Press: 5 @ 115, 10 @ 140, 8 @ 140
go 8 and 6 @ 145.

SLDL: 5 @ 115, 12 @ 145
add 5 Ibs.

T-Bar Row: 10 @ 45, 8 @ 45
go 8 and 6 @ 50.

Dips: 10 @ 25, 8 @ 25
add 5 Ibs.

Calf Raise: 15 @ 100
add 2.5 Ibs.

Fart Barker
01-13-2002, 08:35 PM
nice sig :D

How are those 20 rep squats treatin ya?

HolyChase
01-26-2002, 02:43 PM
Overhead Press: 5 @ 45, 10 @ 95, 8 @ 95
go 8 and 6 @ 100.

Squat: 2 X 5 @ 135, 20 @ 195
add 5 Ibs.

Chin: 7 Supinated, 6 Pronated

Bench Press: 5 @ 115, 10 @ 145, 8 @ 145
go 8 and 6 @ 150.

SLDL: 5 @ 115, 12 @ 150
add 5 Ibs.

T-Bar Row: 8 @ 50, 6 @ 50
go 10 and 8 @ 50.

Dips: 8 @ 30, 6 @ 30
go 10 and 8 @ 30.

Calf Raise: 15 @ 102.5
add 2.5 Ibs.

HolyChase
02-06-2002, 06:51 PM
Overhead Press: 8 @ 45, 8 @ 100, 6 @ 100
go 10 and 8 @ 100.

Squat: 2 X 5 @ 135, 12 @ 200
go 20 @ 200.

Chin: 7 Supinated, 5 Pronated

Dips: 12 slowly.
go 10 and 8 @ 30.

*Do not try a hard workout session after a hard day of snowboarding. Severly cut short my workout.

HolyChase
02-22-2002, 06:25 PM
Ok, I have completely gotten into snowboarding this season and had the opportunity to do it practically everyday. Consequently my workouts became sporadic to nonexistant so I am starting over. I got my old training partner back into it as well so that we make sure to get our arses in the gym. We are doing the Wannabebig Routine #1 with a couple changes. Instead of barbell rows we are doing T-Bar rows and instead of Hack Squats we are doing leg press. We are just more comfortable doing those. Cardio will be done on both days, rotating between running and swimming. Since I also have to take the Army Physical Fitness test I will be doing pushups and situps 4 times a week. I am at 175 now with some fat on the stomach. A little over 4 weeks until Spring Break and hopefully I can do a little body transformation.

HolyChase
02-22-2002, 06:31 PM
Bench Press: 5 @ 115, 5 @ 135, 6 @ 160, 6 @ 160
Increase reps.

Low Incline Dumbbell Press: 5 @ 30, 6 @ 55, 7 @ 55
Increase reps.

Dips: 8 @ 25, 8 @ 25
Increase to 30 Ibs.

Chinups: 6, 6
Increase reps.

Deadlifts: Did not perform
Recovering from a groin pull so I need to take it easy on such
exercises.

T-Bar Rows: 8 @ 50, 6 @ 50
Increase reps.

Shrugs: 5 @ 55, 10 @ 60
Stay. Work on form. Haven't done shrugs in awhile.

Pushups: 20 Situps: 30

HolyChase
02-25-2002, 04:54 PM
Squats: 5 @ 135, 6 @ 155, 8 @ 185, 6 @ 185

Leg Press: 5 @ 45, 6 @ 90, 6 @ 90

Leg Curls: 5 @ 70, ended workout

Throughout the workout, I was feeling tender in my groin pull that I hurt not too long ago. It was getting worse throughout the workout, despite the light weights, so I decided to end the leg workout and come back at it next weekend.

HolyChase
02-27-2002, 01:12 PM
Military Press: 5 @ 45, 8 @ 105, 7 @ 105
Increase to 110 Ibs.

Seated Dumbbell Press: 5 @ 45, 6 @ 40
Increase to 45 Ibs.

Standing Lateral Raises: 10 @ 15, 10 @ 15
Increase to 20 Ibs.

Narrow Grip Bench Press: 5 @ 95, 8 @ 115, 8 @ 115
Increase to 120 Ibs.

Dumbbell Skullcrushers: 8 @ 30, 7 @ 35
Increase to 40 Ibs.

EZ Bar Curls: 8 @ 65, 8 @ 65
Increase to 70 Ibs.

Hammer Curls: 10 @ 25
Increase to 30 Ibs.

HolyChase
03-01-2002, 06:58 PM
Bench Press: 5 @ 115, 5 @ 135, 8 @ 160, 8 @ 160
Increase to 165 Ibs.

Low Incline Dumbbell Press: 8 @ 55, 7 @ 55
Increase reps.

Dips: 6 @ 30, 6 @ 30
Increase reps.

Chinups: 6.5, 5.5
Increase reps.

Deadlifts: Did not perform
Recovering from a groin pull/hip strain so I need to take it easy on such exercises.

T-Bar Rows: 8 @ 50, 8 @ 50
Increase to 52.5 Ibs.

Shrugs: 10 @ 60
Increase to 65 Ibs.

HolyChase
03-05-2002, 01:38 PM
Did not do workout because of hip/groin injury.

HolyChase
03-05-2002, 05:42 PM
Military Press: 5 @ 45, 8 @ 110, 8 @ 110
Increase to 115 Ibs.

Seated Dumbbell Press: 6 @ 45, 6 @ 45
Increase reps.

Standing Lateral Raises: 7 @ 20, 5 @ 20
Increase reps.

Narrow Grip Bench Press: 5 @ 95, 8 @ 120, 8 @ 120
Increase to 125 Ibs.

Dumbbell Skullcrushers: 8 @ 40, 8 @ 40
Increase to 45 Ibs.

EZ Bar Curls: 8 @ 70, 8 @ 70
Increase to 75 Ibs.

Hammer Curls: 7 @ 30
Increase reps.

HolyChase
03-08-2002, 04:59 PM
Bench Press: 5 @ 115, 5 @ 135, 6 @ 165, 6 @ 165
Increase reps.

Low Incline Dumbbell Press: 8 @ 55, 8 @ 55
Increase to 60 Ibs.

Dips: 8 @ 30, 8 @ 30
Increase to 32.5 Ibs.

Chinups: 6.5, 6.5
Increase reps.

Deadlifts: Did not perform
Recovering from a groin pull/hip strain.

T-Bar Rows: 7 @ 52.5, 7 @ 52.5
Increase reps.

Shrugs: 7 @ 70
Increase reps.

HolyChase
03-10-2002, 05:55 PM
Squats: 5 @ 135, 5 @ 155, 8 @ 205, 8 @ 205
Increase to 215 Ibs.

Leg Press: 8 @ 90, 8 @ 90
Increase to 95 Ibs.

Leg Curls: 8 @ 70, 8 @ 70
Increase to 75 Ibs.

Stiff Leg Deadlifts: 8 @ 135, 8 @ 135
Increase to 140 Ibs.

Standing Calf Raises: 10 @ 70, 10 @ 90, 10 @ 120, 10 @ 120
Increase to 125 Ibs.

*When we had 135 on the bar at the beginning of the workout, my partner bet me dinner that I could not Military Press it. I got 2 good reps for an easy PR.

Orange357
03-10-2002, 05:56 PM
Enlightened yet?

HolyChase
03-10-2002, 06:00 PM
Not even close Orange357. I have changed my views lately though and am coming closer to my goals. I am striving for physical confidence. I want to get faster, stronger, more agile, etc. I am hoping a good body follows from that. I am tired of worrying about how small or pooch bellied I look.

HolyChase
03-12-2002, 07:30 PM
Military Press: 5 @ 65, 6 @ 115, 6 @ 115
Increase reps.

Seated Dumbbell Press: 8 @ 45, 8 @ 45
Increase to 50 Ibs.

Standing Lateral Raises: 9 @ 20, 7 @ 20
Increase reps.

Narrow Grip Bench Press: 5 @ 95, 8 @ 125, 8 @ 125
Increase to 130 Ibs.

Dumbbell Skullcrushers: 6 @ 45, 5 @ 45
Increase reps.

EZ Bar Curls: 7 @ 75, 8 @ 75
Increase reps.

Hammer Curls: 8 @ 30
Increase to 35 Ibs.

HolyChase
03-17-2002, 05:08 PM
Bench Press: 5 @ 115, 5 @ 135, 8 @ 165, 8 @ 165
Stay

Low Incline Dumbbell Press: 4 @ 60, 8 @ 55
Stay.

Dips: 4 @ 32.5
Stay and do second set.

Chinups: 6, 6
Increase reps.

Deadlifts: Did not perform
Recovering from a groin pull/hip strain.

T-Bar Rows: 8 @ 52.5, 8 @ 52.5
Stay.

Shrugs: 10 @ 65
Stay.

Note: Not a good idea to do a hard workout the day after smoking the 4th Classmen for a long time. Just going to do the workout over again after Spring Break (next week).

HolyChase
04-14-2002, 08:50 PM
ok, so spring break is over and my Army Physical Fitness Test is behind me so I am just getting back into lifting again. I have been iffy during this semester and hope to get focused again. I need to get in conditioned shape for summer military training so I will be doing pushups, situps, pull ups, dips, and various other PT type exercises every other day. I will also be doing boxing to train up for next fall's intramurals. As far as lifting, i will be doing the WBB Routine 1 still, minus a couple exercises as I do these on Conditioning day. Also need to throw some cardio in there.

HolyChase
04-14-2002, 08:53 PM
Bench Press: 5 @ 115, 5 @ 135, 8 @ 165, 8 @ 165
Increase to 170 Ibs.

Low Incline Dumbbell Press: 8 @ 55, 8 @ 55
Increase to 60 Ibs.

Deadlifts: 5 @ 135, 8 @ 185, 8 @ 185
Increase to 190 Ibs.

T-Bar Rows: 8 @ 50, 8 @ 50
Increase to 52.5 Ibs.

Shrugs: 8 @ 65, 8 @ 65
Increase reps.

*Not a bad workout since this was the first time lifting in almost a month. Good mental focus.

Neil
04-14-2002, 10:48 PM
Having a hard time choosing a routine, I see. You might want to decrease the volume for chest. I see 9 sets of all presses and then close grip BP on tri day. You are probably overtraining your chest and your tri's. I'd cut out the low incline presses and just go with dips and flat presses for a while. You should try keeping the same routine for a while that way it will be easier to monitor your progress. Just some suggestions for you. Good luck!

HolyChase
04-16-2002, 09:01 PM
Squats: 5 @ 135, 5 @ 155, 8 @ 205, 8 @ 205
Increase to 215 Ibs.

*I started to feel my injury flare up so I stopped the workout.

HolyChase
04-21-2002, 07:02 PM
Military Press: 5 @ 65, 8 @ 115, 6 @ 115
Increase reps.

Seated Dumbbell Press: 5 @ 45, 7 @ 40
Increase reps.

Standing Lateral Raises: DNP
Use 20 Ibs.

Narrow Grip Bench Press: 5 @ 95, 8 @ 130, 8 @ 130
Increase to 135 Ibs.

Dumbbell Skullcrushers: 6 @ 45, 6 @ 45
Increase reps.

EZ Bar Curls: 8 @ 75, 8 @ 75
Increase to 80 Ibs.

Hammer Curls: 10 @ 30
Increase to 35 Ibs.