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Lyriex
10-23-2003, 06:34 PM
after looking over and referencing these forums for a while now, i have decided to start contributing and also to put up an online journal (as it is really time that i have a training journal of some sort) and i am in the midsts of trying to set up reasonable goals for myself for the next year... anyway, here it goes

Thurs Oct 23rd - Upper Body:

Flat BB Bench:
10 x 135
10 x 205
5 x 245 (+1 assisted)
9 x 205

Hammer Strength Iso-Lateral Row:
10 x 262
9 x 312
10 x 262

Incline BB Bench:
10 x 155
9 x 185
5 x 205

Lat Pulldowns:
10 x 137.5
10 x 150
8 x 175

Decline BB Bench:
10 x 155
8 x 205
15 x 155 (some sort of cooldown set)

Overhead Rope Extensions:
10 x 100
10 x 120
10 x 100

Standing Cable Curls:

10 x 90
10 x 100
8 x 120

Cable Tricep Pressdowns:

10 x 100
10 x 110
7 x 120

WillKuenzel
10-23-2003, 06:48 PM
Welcome! Glad to have on the board and starting a journal.

What kind of split are you using?

Lyriex
10-23-2003, 07:05 PM
Right now, i am going for a simple upper/lower body split... i.e. Day 1 Upper, Day 2 Lower, Day 3 Off, Day 4 upper, Day 5 Lower, day 6 off... and then i start over... really my schedule is pretty fluid, and i am pretty in tune with my body (which I feel is the #1 benefit to weight training) so my days off vary depending on how i feel and how my body seems to be healing and will train anywhere from 3 to 6 days a week, usually in the 5-6 day range. I've experimented with more complicated splits and enforced longer rest periods on myself, but my results suffer... so as near as i can tell, the more fluid split/schedule i am using seems to work for me.

Lyriex
10-24-2003, 04:47 PM
Fri Oct 24th - Lower Body

Back Extensions:
3 Sets of 25 at Body Weight

Leg Press
10 x 250 lbs
8 x 430
12 x 350

Seated Leg Curl:

10 x 110 lbs
10 x 130 lbs
10 x 150 lbs

Leg Extensions:

10 x 150
10 x 210
8 x 250

Comments:
Kind of a quick lower body day... i am thinking about adding squats into my leg routine, but i may wait until i am lifting the entire stack on the leg press... looking over what i lifted today.. i think i might be best off trying to lift a bit more, particularly on the leg curl and leg extension... and i definately need to be doing the back extension with more then my body weight... it's amazing how looking at something typed out can make you see issue that need to be addressed in your lifting, when you didn't see them before.

Lyriex
10-30-2003, 03:34 PM
Thurs, Oct 30th Upper Body

Flat BB Bench:
10 x 135
10 x 205
3 x 245 (+1 assisted)
6 x 225
10 x 185

Hammer Strength Iso-Lateral Row:
10 x 262
9 x 322
10 x 272

Incline BB Bench:
10 x 155
9 x 185
4 x 205
15 x 135

Lat Pulldowns:
10 x 137.5
10 x 150
9 x 175

Decline BB Bench:
10 x 155
7 x 205
10 x 155

Overhead Rope Extensions:
10 x 100
10 x 120
10 x 100

Standing Cable Curls:

10 x 90
10 x 100
8 x 120

Cable Tricep Pressdowns:

10 x 100
10 x 110
7 x 120

Comments:

I took nearly a week off, as i was feeling a bit ill over the course of the week... so.. first day back, my lifts didn't seem to suffer too badly, in fact, i had some personal bests on my back exercises.. but my pushing strength seemed a bit less than usual..
Not a big deal, as i am sure that things will be back to normal on that end in a couple of days, and i am certain that it was for the best that i decided to give me body some rest.

Lyriex
10-31-2003, 04:46 PM
Fri Oct 31st - Lower Body

Back Extensions:
3 x 20 at bodyweight
3 x 15 + 25 lbs
3 x 15 + 35 lbs

Leg Press
10 x 250 lbs
10 x 430
12 x 350

Seated Leg Curl:

10 x 110 lbs
10 x 130 lbs
10 x 150 lbs

Leg Extensions:

10 x 150
10 x 230
10 x 250

Seated Shoulder Press Machine

10 x 90 lbs
10 x 130 lbs
10 x 150 lbs

Comments:
This was a decent lower body day... decided to throw in some shoulder work too (as i pretty much do none, and was surprised at my strength, considering). So, as tonight is halloween, i am going to attempt to get in as much trouble as possible, and destroy all of my ability to lift for the early portion of next week!

EXCITING.

ChampionLifter8
10-31-2003, 04:47 PM
nice strengh man hope you stick with the journal good luck ill keep checking in once and a while pz

Coke
10-31-2003, 07:13 PM
...does not look like you are new to the gym as you are in journal land, good luck with it L!

Lyriex
11-03-2003, 04:15 PM
Sunday, Nov 2nd - Upper Body

Flat BB Bench:
10 x 135
10 x 205
5 x 225
10 x 185

Hammer Strength Iso-Lateral Row:
10 x 262
10 x 327
10 x 282

Incline BB Bench:
10 x 155
8 x 185
3 x 205

Lat Pulldowns:
10 x 137.5
10 x 150
7 x 187.5

Decline Hammer Strength Press:
10 x 180
9 x 230
10 x 180

Overhead Rope Extensions:
10 x 100
10 x 120
10 x 100

Standing Cable Curls:

10 x 90
10 x 100
8 x 120

Cable Tricep Pressdowns:

10 x 100
10 x 110
10 x 120

Comments:
Spent a little extra time with my form on my push exercises (leading to a little less weight being moved around).. all in all a good work out, with personal records on the pull-downs and rows.

John0101
11-03-2003, 04:43 PM
:spam:

Welcome to WWB, tons of volume in your workouts, you must be pretty worn out after your workouts. Weights look strong.

Coke
11-03-2003, 04:43 PM
You have got some strengths overall man, keep it up:thumbup:

Lyriex
11-03-2003, 06:04 PM
John0101,
thanks, yeah... i am pretty tired after everything is said and done... i've tried splitting things up more before, and had mixed results so i am sticking with the giant upper body day for now.. all in all, my ability to recover is pretty good.

CoCoa, thanks...


Monday, Nov 3rd - Lower Body:

Back Extensions:
20 at bodyweight
15 x bw + 25 lbs
15 x bw + 35 lbs

Leg Press
10 x 250 lbs
10 x 435
12 x 350

Seated Leg Curl:

10 x 110 lbs
10 x 130 lbs
10 x 150 lbs

Leg Extensions:

10 x 170
10 x 270
7 x 290

Comments:
Tried to get in and out of the gym as quickly as possible, as it was busier in there than i had ever seen it and therefore about 10 degrees warmer in the weight room than usual. Thank god i didn't need to do my upper body routine today as it would have taken 3 times longer than the usual 45 mins-1 hour (i would have melted.)

Dedicated
11-03-2003, 09:37 PM
Nice lifts, I like the way you workout with upper and lower on different days. What are your stats? Like age, weight, height, bf and stuff.

Lyriex
11-04-2003, 05:26 PM
Tues, Nov 4th - Upper Body

Flat BB Bench:
10 x 135
10 x 205
5 x 235
10 x 185

Hammer Strength Iso-Lateral Row:
10 x 262
8 x 332
10 x 282

Incline BB Bench:
10 x 155
10 x 185
4 x 205

Lat Pulldowns:
10 x 137.5
10 x 150
8 x 187.5

Decline BB Bench:
10 x 155
7 x 205
10 x 155

Overhead Rope Extensions:
10 x 100
10 x 120
10 x 100

Standing Cable Curls:

10 x 90
10 x 100
7 x 120

Cable Tricep Pressdowns:

10 x 100
10 x 110
7 x 120

Comments:
This workout sucked. At the gym branch where i do upper body they are adding an addition to the the weight room (essentially doubling it's size). The weight room is so incredibly dusty that every 5 minutes i would have to get a drink of water because it felt like i had just eaten a fistful of chalk. Not conducive for a good workout.

Lyriex
11-04-2003, 05:32 PM
Nice lifts, I like the way you workout with upper and lower on different days. What are your stats? Like age, weight, height, bf and stuff.

I'm 25, 210 Pounds.. about 6'1, don't know my body fat percentage, but it is definately too much (probably in the 15-20% range). I would cut, but right now i am just trying to maintain my weight/increase strength and am hoping that my bf percentage will decrease without an major diet changes... i think it will work, but if my theory doesn't pan out by after the holidays, it's time to cut.

Lyriex
11-07-2003, 03:56 PM
Fri Nov 7th Lowerbody/Shoulders:

45 minutes of walking around my neighborhood, then-

Back Extensions:
20 at bodyweight
15 x bw + 25 lbs
15 x bw + 35 lbs (these were difficult today)

Leg Press
10 x 250 lbs
7 x 450
12 x 350

Hammer Strength Iso-Lateral Shoulder Press:

10 x 100 lbs
10 x 140 lbs
6 x 180 lbs

Seated Leg Curl:

10 x 110 lbs
10 x 130 lbs
10 x 150 lbs

Leg Extensions:

10 x 170
10 x 230
6 x 290


Comments:
Today went alright, the gym was pretty much empty, so i got in and out pretty quickly... all in all, a decent workout

Coke
11-07-2003, 04:12 PM
Very nice effort, good leg presses and leg curlin man!

aka23
11-07-2003, 04:22 PM
Originally posted by Lyriex
i am pretty tired after everything is said and done... i've tried splitting things up more before, and had mixed results so i am sticking with the giant upper body day for now.. all in all, my ability to recover is pretty good.

Your chest/back strength is impressive. It seems that your upper days are longer than your lower days. If you wanted to split things up more evenly while maintaining a half body split there are other options, such as push/pull split (See http://www.exrx.net/Workouts/Workout2PP.html) . I had good results following a Pull/Push (1/2 body), Rest, Pull/Legs/Push, Rest type split during much of the past year.

Lyriex
11-09-2003, 05:46 PM
Sunday Nov 9th - Upper Body

Flat BB Bench:
10 x 135
10 x 205
3 x 250
6 x 225

Hammer Strength Iso-Lateral Row:
10 x 262
8 x 337
10 x 282

Incline BB Bench:
10 x 155
10 x 185
3 x 205

Lat Pulldowns:
10 x 137.5
10 x 150
8 x 187.5

Hammer Strength Decline Bench:
10 x 180
10 x 270
6 x 300

Overhead Rope Extensions:
10 x 100
10 x 120
10 x 100

Standing Cable Curls:

10 x 90
10 x 100
8 x 120

Cable Tricep Pressdowns:

10 x 100
10 x 110
10 x 120

Comments:
Today's workout felt good, but a little tiring. i hit personal records for poundage on the flat bench, row, and decline hammer strength machine. Definately, one of my better days in a while.

Jiin10
11-09-2003, 08:28 PM
i like the volume to ur workouts bro, u getting in a lot of protein for post workouts? well, i wish u the best for ur new journal and your lifts, weights look real good bro keep up the hard lifting

Coke
11-10-2003, 06:12 PM
...damn - you got it goin on bro, keep up the great work - :thumbup:

Lyriex
11-12-2003, 09:35 PM
CoCoa - Thanks

Jiin10 - Thanks as well... i don't really do anything special with the amount of protein i take in, as i am pretty sure i am getting enough. I have tried supplementing in the past, but i didn't really see any change in my results.

aka23 -

Originally posted by aka23


Your chest/back strength is impressive. It seems that your upper days are longer than your lower days. If you wanted to split things up more evenly while maintaining a half body split there are other options, such as push/pull split (See http://www.exrx.net/Workouts/Workout2PP.html) . I had good results following a Pull/Push (1/2 body), Rest, Pull/Legs/Push, Rest type split during much of the past year.

Thanks.. i have tried a split routine that is similar to this in the past and had decent results. What has worked for me is switching to a push/pull routine similar to this (but with all lowerbody exercises on the pull day) as a way of moving through plateaus (which i may do again in a couple of weeks). It allows me to spend more time concentrating on the muscles that don't seem to be gaining as quickly. While my results on this routine had been good when i was on it consistently, what i am doing now seems to work a bit better for me, and i enjoy having half of my workouts be lower volume, as they require that i spend less time in the gym.

Lyriex
11-12-2003, 09:41 PM
Mon, Nov 10th - Lowerbody:

Back Extensions:
20 at bodyweight
15 x bw + 25 lbs
20 x bw + 35 lbs

Leg Press
10 x 250 lbs
10 x 450
12 x 350

Seated Leg Curl:

10 x 110 lbs
10 x 130 lbs
10 x 155 lbs

Leg Extensions:

10 x 170
10 x 230
5 x 290

Comments:

Another miserably hot and humid monday night at the gym... i was in and out as quickly as possible... felt like i should have done more, but i had a more driving desire to get out of the crowded/swampy gym.

Lyriex
11-12-2003, 09:53 PM
Wed, Nov 12th - Upper Body

Flat BB Bench:
10 x 135
10 x 205
3 x 245
5 x 225

Hammer Strength Iso-Lateral Row:
10 x 262
9 x 337
10 x 282

Incline BB Bench:
10 x 155
10 x 185
4 x 205

Lat Pulldowns:
10 x 137.5
10 x 150
8 x 187.5

Hammer Strength Decline Bench:
10 x 180
10 x 270
7 x 320

Overhead Rope Extensions:
10 x 100
10 x 120
10 x 100

Standing Cable Curls:

10 x 90
10 x 100
10 x 120

Cable Tricep Pressdowns:

10 x 100
10 x 110
10 x 120

Comments:

Decent day... due to an increasing amount of asinine misuse of the decline bench in my gym (causing me to move over to the machines) i was able to put up a personal record for poundage on the decline hammer strength machine (lifting 3 plates + 25 per side feels cool, even though the machine puts you at a bit of a mechanical advantage)... Feeling good about my lifts right now.. pretty soon i need to start setting some concrete goals for myself.

Lyriex
11-13-2003, 05:47 PM
Thurs, Nov 13th - Lowerbody/Shoulders:

Back Extensions:
20 at bodyweight
15 x bw + 25 lbs
25 x bw + 35 lbs

Leg Press
10 x 250 lbs
7 x 455
12 x 350

Hammer Strength Iso-Lateral Shoulder Press:

10 x 100 lbs
10 x 150 lbs
5 x 190 lbs

Seated Leg Curl:

10 x 110 lbs
10 x 130 lbs
10 x 150 lbs

Leg Extensions:

10 x 170
10 x 210
7 x 290

Comments:
Okay day.. PR for poundage on the shoulder and leg press... i am going to try to post a set of goals for the next 6 months in the next 24 hours... everyone needs a plan.

Lyriex
11-16-2003, 05:57 PM
Sunday, Nov 16th - Upper Body

Flat BB Bench:
10 x 135
8 x 205
3 x 225
10 x 185

Hammer Strength Iso-Lateral Row:
10 x 262
7 x 342
10 x 282

Hammer Strength Incline Bench:
10 x 140
5 x 240
drop set - 190 x 8, 140 x 5, 100 x 5

Lat Pulldowns:
10 x 137.5
10 x 150
8 x 187.5

Overhead Rope Extensions:
10 x 100
10 x 120
10 x 100

Standing Cable Curls:

10 x 90
8 x 120

Cable Tricep Pressdowns:

10 x 100
10 x 110
10 x 120

Comments:
Strength was not good today on the bench... maybe it was a lack of sleep, a slight shoulder injury that i have been nursing for the last few days, or potentially overtraining (but i doubt it)... i cut out the usual decline set to give myself a little rest... otherwise, my back strength was good.

Lyriex
02-15-2004, 01:28 AM
Well, i moved in the last couple of months, and quit posting in here as i was horribly busy with that.... it's time i started again
Friday, Feb 13th - Lowerbody:

Back Extensions:
35 at bodyweight
25 x bw + 25 lbs
25 x bw + 35 lbs

Cybex Plate Loaded Squat press
10 x 360
8 X 700
12 x 450


Seated Leg Curl:

10 x 120 lbs
10 x 150 lbs
10 x 170 lbs

Leg Extensions:

10 x 170
10 x 210
10 x 305

Comments: Decent leg day.... from looking at previous posting, i have progressed more then i had thought.

Lyriex
02-15-2004, 01:36 AM
Saturday, Feb 14th - Back


Cybex Cable Low Row:
10 x 100lbs
10 x 140
8 x 140

Hammer Strength Iso-Lateral Row:
10 x 262
9 x 372
10 x 282

Hammer Strength Lat Pulldowns:
10 x 140
10 x 160
10 x 180

Shrugs
10 x 100

Cybex Eagle Machine Row
Drop set -
250 x 4
190 x 6
150 x 5
110 x 5
70 x 15

Comments: good back day... was tired and hung over.... but i took some vitamins before going to the gym, and everything is fine... it also looks as though i have made some decent progress here as well after looking at old posts.

Lyriex
02-15-2004, 05:36 PM
Sunday, Feb 15th - Lowerbody:

Cybex Back Extensions:
12 x 130
10 x 170
10 x 200

Cybex Plate Loaded Squat press
10 x 360
9 x 700
15 x 450

Seated Calve Extensions:
180 x 10
180 x 10
180 x 10

Seated Leg Curl:
10 x 120 lbs
10 x 150 lbs
10 x 170 lbs

Leg Extensions:

10 x 170
10 x 210
10 x 305

Comments: Good leg day... having pretty serious doms (particularly in my shoulders) which affected my ability to concentrate.