View Full Version : Reaching New Levels

10-24-2003, 09:39 PM
ok well this will be my new journal, im starting a new split on monday so that shold be kool.
havent worked lower body for about 4 or 5 months and just started upper body again about 1.5 months ago after a 3 month lay off which acualy was good for giving my body a break.

heres what my split is going to look like

tue- deads/back

some goals would be bench 250,squat 300 in time,and finaly get up to 405 on deads.
i cant wait till monday:)

Saint Patrick
10-24-2003, 09:43 PM
ok well it had to come sooner or later, so let me be the first.........


Good luck w/ the goals and journal. I see there's no direct bicep work there. GOOD. Biceps are overrated.


10-25-2003, 09:29 AM
...best of luck with your new plans


10-27-2003, 08:23 PM
Thanks guys


bench press:
nice and easy, 165 next week

decline bench:
160x6 , 175x3, 160x6
these were wierd,they came off my chest quick but during the last 2 reps or so they were a bitch to lockout

db flys:
2x8@ 30

close grip bench:
peice of cake,115 next week

ezbar skulls:
70x6, 70x6
nothin special.

well pretty good first day doing 5x5 . i cant wait till the weight progresses up to heavyier stuff.
Was kinda tired today,ill have to get better sleep next time.
As soon as i get my money im gonna buy some whey protien so i can pack in more calories.

10-28-2003, 08:45 PM

3x5@225 , 265x3
Suprised my self on the 265 set i was only going for a double but got a tripple and probably could have got another 1 or 2 more.
Shouldnt take long to get back to what i used to rep with ,which was 305.

Bent over rows:
130x8, 135x6 , 125x8
these are weak.

db rows:
55x6, 65x6, 65x6
these were good. might do the 70s next week.

curl grip pullups:
bw x 6, +10 x 5

bb shrugs:
155x8, 155x10, 125x10
weak. my bitch grip was having trouble gripping this for all 10 reps.

Good workout except for my F*CKING GRIP! i need to strengthen it real quick before it starts affecting my workouts when i get into heavyier weight.

Any of you guys know any good ways to improve my grip?

10-28-2003, 09:20 PM
Originally posted by shredder
Good workout except for my F*CKING GRIP! i need to strengthen it real quick before it starts affecting my workouts when i get into heavyier weight.

Any of you guys know any good ways to improve my grip?

get straps or use chalks, even the biggest guys at the gyms I've been to have used these essential tools

don't worry about training your grip as it gets a good enough workout each time you pickup a weight...it'll grow plenty by itself

10-29-2003, 09:36 PM
Geoff- i think ur right dude, my grip will grow stronger as the weights grow bigger.

today is rest day,still havent got my money to buy any protien powder yet but hopefully soon.
MAn o man is my body sore today. Lats,forearms ,traps, triceps, erectors and even my shoulders are hella sore for some reason.
This is kool tho,i like it:D Best thing i have around my house right now for weight gain is potatoes,oatmeal and milk so ive been eating a good deal of that stuff.

10-29-2003, 10:05 PM
Lifts look great. I'm trying to get to a 250 bench and 350 squat too.

For grip, definately use chalk. It will eliminate most slipping, which is a big grip problem.

10-29-2003, 10:43 PM
I think youll like the 5x5 bench. Currently I'm doing a 4x5 bench routine one day and the next bench day doing 2 heavy sets(both days in 1 week), it's working exceptionally well for me.

My current goal is a 250 bench as well, good luck:)

10-30-2003, 10:32 AM
mixmastermash- thanx man. i workout out home so ill have to see about getting some chalk or somethin, ive never even used it before acualy.

HahnB- yea im hoping 5x5 works out fine. im just starting out light and working my way up each week. thanx bro.

10-30-2003, 09:03 PM

Military presses:
easy, up to 85 next week

dumbell military presses:
50x3(PR) , 45x6, 40x8
Felt these alot in my shoulders and traps. Hit a pr tho,never have even done a rep with the 50s.

db side laterals:
20x8, 20x6,6
these were ok,if i get 3x8 next week ill move up to 25s.

Ez bar curls
easy, up the weight to 55 next week.

hammer curls
25x10, 35x7
probly try some 40 lbers next week,

all in all a good workout.
wish my diet coulda been more but there isnt much food here cause we need to go shopping,and i still havent got my money yet so i havent bought the protien powder. hopefully tomorow if im lucky.

10-31-2003, 06:03 AM
Good luck with the journal bro

10-31-2003, 07:54 AM
Good luck with the journal, workouts look good. You can use chalk, or straps. People will debate the use of straps, but you're not training you're grip on back day, you're training your back. IMHO if you can use straps and do DB rows of 130lb with straps or DB Rows of 100 w/o straps, why wouldn't you use straps. You can train your grip seperately.

10-31-2003, 10:19 AM
Championlifter- thanx bro

Cphafner-i agree with u man,on back day im sure my i couldve done more but my grip was giving out before my muslces were on a few exersizes( bb rows,shrugs). I'll give it a few more weeks and if my grip keeps giving up first then i might just get me a pair of straps.

11-01-2003, 04:57 PM
Didnt get to do my leg workout yesterday cause i was busy doing other things for halloween,so i did leg day today instead.


125x5, 130x5, 135x5, 140x5, 145x5
last friday was my first day back doing squats and i struggled a bit with 3x5@125 this week all sets went up nice and smooth.
i think weight shold progress higher and higher each workout with these.

Front Squats:
60x6, 70x6, 80x6, 100x5
first doing doing these and they felt f*cking GREAT. went ATF on all sets, and used that weird cross arm grip.

125x8, 165x8, 165x8
2nd set was even faster than the first set. acualy,it was real fast,but good.

Overall a great workout. Squats for some reason were just feeling great today. ATf front squats were a nice addition too.
After i was done my legs were feeling all wobbly and unstablel. Ouch im gonna be sore tomorow:D.

11-01-2003, 06:12 PM
Few minutes ago i decided to do a set of bench with 185 just to see how many reps i could get and i got 185x4 reps! big PR! never have done over 2 reps with this weight and probly could have pushed up another rep:)

11-03-2003, 10:02 PM
Ok so heres my day in a nutshell. Woke up ,the sky looked nice so i wore a t shirt like usualy when i went to skool. When i got to skool it got cold and by the time lunch came it was raining, my shirt and shoes were wet and i was freezing my ass off. After lunch ,during class i started feeling crappy by the time i came home i was feeling crappier and by 5 ocklock my head was feeling warm. My girlfrend said i was getting a fever.
So i went to workout i picked up a orange juice, mini pie thing and a tootsie role and ate it during my shortened due to "how ****ty and weak i was feeling" workout.

so heres how my short ****ty workout went.


bench press:
sholdnt have been this hard

decline bench:
160x6, 160x6
shouldnt have been this hard
might change this exersize cause its mega boring

sholdnt have been this hard

Close grip bench:

Well thats it, i was definitly feeling weaker and not so great.
Hopefully ill be over this by wednesday.

**** this sucks.

Saint Patrick
11-03-2003, 10:08 PM
down with ****ty workouts and feeling weak, that sucks man.

11-04-2003, 10:34 AM
Well im feeling a bit beter today, if im feeling like this all day then ill do a my deadlifts and back workout later on.

Since i didnt get do much of a tricep workout last night i did a short one in weight training class today.

over head db extentiono:
30x10, 40x10, 50x8,50x8,50x12

diamond pushups:


Hopefully ill have a good workout later on.

11-04-2003, 08:21 PM
Feeling better but still a little sick.



Bent rows:
125x8, 135x8, 130x6
these felt better

db rows:
65x8, 65x8

bw x 6, bw+10lbs x 8
felt better than last week

155x12, 155x12

Over all a decent workout even for being a little sick still.

11-05-2003, 05:13 AM
...good work bro, glad you are feeling better! - :)

11-05-2003, 12:31 PM
Nice back session, get over that cold!

11-05-2003, 02:20 PM
hope your feeling better mang, good to see you lifting again.

those three months off could be a good thing though once you get back into the swing of things and get back to your previous strength levels.

11-06-2003, 08:13 PM
thanx everyone

Hate to say it but im gonna go back to doing my other routine where i was working muscles 2-3x a week. my strength was skyrocking on that before i got sick and i feel that now that ill be eating more i will be able to to great. i will also be adding in an extra leg day also.
Almost over my sickness except it hurts when i swallow for some reason and i still have a stuffy nose.

todays upper body workout

bench press:
These were ok but a little hard and i already know why, its because i havent done my heavy militaries in a while.

Military press:
these were good and easy will work up from here again.

lying DB extension:
25x8, 25x8, 25x8
all these sets supersetted with 125x5 on cg bench, felt good.

cross body hammers alt with hammer curls:
25x10, 35x10, 35x7

Upright rows:
60x10, 65x10, 65x10
these felt good.

Bent rows:
used 3 diff grips, these sets were fast as hell tho:D

DB rows:

DB side laterals:
1x12@15 lbs
just to finish off and for a small pump.

Great workout , still a little sick but shold be over it soon hopefully. I have alot of fun doing this workout, dunno why but i just do.
Probably have a leg day 2morow sometime.

Time to go eat dinner, then a protien shake after:)

11-07-2003, 05:43 AM
Nice upper body session, working right through man! - :thumbup:

11-07-2003, 06:49 AM
hope your feel better!

11-08-2003, 06:38 PM
thanx guys

Well still fighting the cold but almost better. Im sure if i hadnt gone to skool everyday this week while being sick i wouldvt got better alot quicker but at least i got the weekend to heal up.

Today is upper body day but im also gonna do some lower body since i didnt get to yesterday.

upper body

bench press:
pretty easy

Military press:
easy, 100 next workout

db flys:

lying db extension:
all three sets supersetted with 125x5 on cg bench
felt good too.

hammer curls:

upright rows:
these were awsome today felt it real good in my sholders/traps and got a great pump.

bb rows:
3 diff grips

db rows:

bench for reps:
this wasnt to failure but just for fun basically and it felt fine.

Well a good workout finally.
Ill try and do legs later today.

11-09-2003, 06:42 PM
lower body

Front squats:
80x6, 100x5, 110x4


Good short workout.

11-09-2003, 08:22 PM
wow u do all upper body in one session? did u ever think about concentrating on one or two body parts a session? well good luck with ur lifts and nice workouts bro

11-09-2003, 08:30 PM
thanx bro.
ive worked out with one or two muscles per session before but for some reason i just dont really like it. After doing this routine for a few weeks i made some really great gains so im sticking with this one for now.
You what they say , "if it aint broke then done fix it" or somethin like that ,lol.

11-09-2003, 08:57 PM
LOL, yeah i agree with what u said...if it works for you then continue to do it...but sh*t bro u must be pretty sore after doing full body workout like that hahaha...anyways keep up the hard lifts and keep me posted as to how u progress bc i would like to see good results

11-14-2003, 10:19 PM
Well this has been a weird week since Monday. On monday night i was up all night helping some ppl move and i didnt get to sleep till tuesday night. Havent caught up on my sleep yet so ive been hella tired all week.
I did a small workout on Wed and worked out today, neither of which were good workouts due to being so tired.
But at least its the weekend now so i can get all my rest and by monday i know ill a whole hell of a lot better.

Todays workout

bench press:
175x5, 175x4, 175x4

Military press:


lying db extensions:

hammer curls:

upright rows:

bent rows:

Pretty piss poor workout everything was harder. It was hard to focus too being so tired, half way through a set i would just screw up and get real tired.
Oh well at least i have the whole weekend to sleep and eat, heheh.

11-15-2003, 08:37 AM
Nice session dude even though you were tired and all...

11-18-2003, 08:37 PM
Just got my computer to work again it was f*cking up all last night and early today.
Yesterdays workout wasnt that great ,came in kinda tired and my pressing wasnt all to well but probably cause of the heavy benches up 200 lbs i did on sunday so its no big deal.

yesterdays workout

bench press:
175x5, 175x5, 155x10
nothin special ,most likely due to sunday

military presses:
going to stay at this weight untill it becomes really easy

db flys:

lying db extensions:
probably do 12 reps next time, maybe.

ez bar curls:
havent done these in awhile but they really fried my biceps so ill probably do them for awhile.

upright rows:
only 2 sets cause i was running short on time, and these seemed harder cause my bi;s were so pumped.

bent rows:

ok workout, hopefully tomorows will be better,

11-19-2003, 06:35 AM
sweet benching. Wokrouts are looking good!

11-21-2003, 08:12 PM
Thanx bro.

Computer has been all screwed up the past few days and now its working , hopefully itll stay this way.

worked on on wed, started doing 3 sets of 10 but ill work my way up since my endurance isnt to great yet.
This week itll be just 1 set then next week 2 sets then so on untill 3 sets of 10.

Wed. workout

bench press:

Military press:


Lying tri extension:

Ez bar curls:

Upright rows:

DB pullovers:

good workout , just working my way up.
ill be working out 2morow.

11-21-2003, 09:00 PM
Ok well decided to workout tonight instead of 2morow.

Same weights and reps as last workout except i used 45 lb dumbell for pullovers.

Also did about 4 sets of 10 on a pretty damn steep incline press at skool today with a frend, i used 95 lbs, 105 lbs ,115lbs and 125 lbs. By the time i worked out tonight my shoulders,traps,chest and back were a little sore, acualy my back was feeling real good sore i dunno why tho? o well.