my journal

[wannabefit]

steve im 16 230 pounds 5'9" im just starting to get back into lifting its been 2 weeks now and im doing good so far

day one lifts
flat bench max 95/2
close grip 75/7
up right row 55/10

[wannabefit]

starting a new program today 2 weeks after first day

chest tri

flat bench
45/5
45/5
60/5
75/5
90/5
95/9 pr
95/6
100/4 pr

close grip
70/5
95/6 pr
90/6

incline bench
65/5
65/11 pr
75/4.5 pr

tri ext
12/10
12/10
20/10
20/10

chest press no rest
15/3
35/3
45/3
55/3

pec dec
15/5
35/5
45/5
45/4.5

[Stephen Riddington]

Chest looking good.

Here's some :spam: for your journal.

What are your goals???

[Southern Beast]

Good luck with your journal, and your new program. :thumbup:

[Saint Patrick]

What's your routine look like? Lots of Deadlifts I hope.

[pruneman]

good luck with your new journal and routine. BTW what does your routine look like and what are your goals?


oh yeah, almost forgot...:spam: ...it's good for the soul

[wannabefit]

i haven't finished it yet i need to find good rep and sets but here it is
monday chest tri
flat bench
close grip
tri ext
chest press pec dec

tue cardio
biking
ab work

wed shoulders back
lat pull
deadlift
shoulder raise
bbrows
bbshrugs
upright rows

thurs cardio
biking
boxing
fri arms
seated cable rows
lying tri ext
preachers curls
tri push down
hammer curls
wrist curl
rverse wrist curls

sat leg back
lunge
deadlift
step up
calf raise
barbell squat
leg ext

sunday off

[pruneman]

The routine looks pretty solid. Only thing i might change is that i would work legs on their own day. you already have one back day per week. That should be enough. A good leg session can be exhausting.

[wannabefit]

thanks for the advice

[wannabefit]

i went out of order today but it will be ok
12/02
hammer curl
10/10
10/10
20/10
27/10
32/10

ez bicep curl
17/10
27/10
47/10
57/10
62/7

wrist curls
10/10
20/10
27/10
32/10

reverse biceps curls
32/10
47/10
52/10
62/7
67/4.5

superset curcuit no rest
hammer curls 20/15 both hands
stiff arm reverse wrist curls 10/15
deadlift hold 97/120 sec
dumbbell hold 20/30 sec
hammer curls 20/9

[wannabefit]

12/04
lat pull front and back
10/10
20/10
40/10
60/10
70/10

shoulder raise
5/10
10/10
20/5

deadlift holds
95/60 sec
165/45 sec
185/32 sec pr
185/22 sec

bb rows
45/10
65/10
85/10
95/10

bb shrugs
45/15
65/15
90/15
115/15
140/15 pr

not a long work out cuz i was tired but it was still good

[wannabefit]

12/06/03 chest tri 1:40 am - 2:40am

plate rows
10/10
25/10
35/10
45/10
45/10

pec dec
10/15
20/15
40/10
50/2.5
50/6

chest press
10/20
30/15
40/10
50/6
55/7
dumbbell fly
10/10
20/10
20/10
20/10
20/10

tri ext
10/10
20/10
lying tri ext
15/15
35/10
55/4
60/3.5
no bench today i didn't have a spot

[pruneman]

Some good looking sessions WBF. Keep up the hard work

[wannabefit]

12/08/03
leg

squat
45/7
65/5
95/10
95/5
95/10

leg ext
90/15
115/15
115/17 pr

leg curls
45/10
65/3 my muscle like tweaked out and cramped on this one so i had to stop
55/10
60/10

calf raises both legs at once 2 dumbbells
28/10
28/20
28/20

you can always tell when u had a good leg work out when u can't walk up the stairs
it only took me 5 min after this one so it wasn't that good

[wannabefit]

12/10/03 shoulder back

well to start off today after i finished the shoulder raises i popped my knee again and i have no idea how but i recovered fast and finished my workout im pissed tho cuz its gonna f up my deadlifts, squats and leg ext but ill just have to come back from it

shoulder raise
10/20
12/20
20/10 pr

one arm dumbbell row right hand
20/10
32/15
37/15
47/10

one arm dumbbell row left hand
20/10
32/15
37/15
47/5

lat pull front
20/20
40/20
55/20
60/15
80/5 pr

lat pull back
20/20
40/20
55/20
60/20
80/5 pr

up right row
45/10
65/10
85/9 pr
95/5 pr

deadlift holds
95/30 sec
115/30 sec
185/35 sec pr
185/40 sec pr
185/28 sec

[wannabefit]

oh and the deadlift were raw no gloves

[wannabefit]

12/12 max day bench

flat bench
45/5
65/5
85/3
95/5
105/3
115/1
125/1
130/1
135/1
140/1 pr

close grip
45/5
70/5
80/5
105/3
115/3
125/1 pr

plate rows
2@25/10
2@35/10
2@45/10

[wannabefit]

i gotta be f ing crazy 3 days after i pop my knee cap i went and broke out some PRs for leg curls and leg ext

12/13/03

leg ext
35/20
45/25
80/20
90/20
125/10 pr
115/15

leg curls
25/15
35/15
50/15
65/15 pr
75/15
100/4 crazy pr

[wannabefit]

12/14/03 arms

preacher curls
2@27/10
2@47/10
1@67/3.5

hammer curls each hand
10/10
20/10
20/15

tri push down
10/10
20/10
40/5

wrist curls each hand
2@5/15
10/15
20/15
32/15

reverse wrist curls
5/10
10/10
10/10

reverse bicep curls with bb
45/10
55/10
65/2 pr
55/5.5

super set no rest
hammer curls 20/20
stiff arm wrist curls 10/10
deadlift hold 135/59 sec
hammer hold (90* straight in front) 20/22 sec
wrist curls (both hands at once) 22/12
reverse wrist curls (both hands at once) 3/30

all of that was PRs for super set

deadlift holds
205/27/ sec PR

[JeffWillConquer]

Lookin good. You're doing a lot of curls it looks like though.

[wannabefit]

yeah but my arms seem to get back to 100% quick

[wannabefit]

12/16/03 Chest

[wannabefit]

12/16/03 chest
flat bench
45/10
65/6
85/5
105/5
110/5
115/3
120/2
125/1.5

db incline
32/8
32/7
32/5

db flat
32/8
42/2
32/7

chest press
20/8
40/8
50/7pr
55/2

pec dec
20/8
30/7
40/5

this work out what crap i was so tired i didn't even feel like doing nething i was no were near what i should have been putting up but what can i do i just gotta do better next time

[wannabefit]

12/17/03 leg

leg ext
35/20
45/25
90/20
115/20 pr
125/15 pr
150/10 pr
170/8+ pr
185/5 pr

leg curls
45/10
70/10
80/7

squat
45/5
65/5
85/5
105/5
125/5 pr

deadlift
45/10
115/5
205/3
225/3
235/1
245/1
255/1 pr

[Alke]

wow, lot of reps getting thrown around in here, and progress is great! your not wasting any time getting back into the game are you? are you cutting or bulking or just trying to make as much progress as possible before deciding?

nice job on that deadlift!

[wannabefit]

well im gonna try and get as much progress as i can and when my lifts start to level off and im not making as much progress im gonna start cutting

[wannabefit]

12/18/03
long arm and back workout today
lat pull front/back
20/20
40/15 /20
65/15

lying tri ext
35/8
55/8
65/4+
65/5+ pr

bb bicep curls
45/10
55/10
75/4


reverse bb bicep curls
45/10
55/10
60/8

shoulder shrugs
95/15
115/16
135/16
185/10

front raise
10/10
17/10

side raise
10/10
10/7

db curls
20/7
27/5
20/9
10/35r /25L

wrist curls
32/15
27/10
22/18 /13
17/20 /8
12/28 /15
10/22 /20
5/30 /42

spring gripper
30
40
40

hammer curls
32/6 /4
22/13
17/10 /17
10/35 /25

reverse wrist curls
10/20
10/17

dl holds
205/24
225/8

[wannabefit]

12/21/03
chest
flat bench
45/15
65/10
95/8
95/8
115/4
115/4
125/2
130/1
130/1

incline
95/2
75/7
95/2.5

[wannabefit]

12/23/03 leg
squat
95/5
115/5
135/5pr
155/3pr
115/10pr

deadlift
135/10
185/5

dl hold
225/20 sec pr
205/16

leg ext
90/10
115/10
125/10
160/5

[HeavyWeights800]

12/23/03 leg
squat
95/5
115/5
135/5pr
155/3pr
115/10pr

deadlift
135/10

dl hold
225/20 sec pr
205/16

leg ext
90/10
115/10
125/10
160/5

[wannabefit]

12/26/03 arm

shoulder raise
10/10
10/15
20/5 pr

bb curls
45/15
55/10
65/5

shortbar close grip
65/10
85/10 pr
95/10pr
105/8 pr
115/4 pr

hammer curls
20/20
32/5
32/5
reverse bicep curls
45/10
55/8
60/5

[wannabefit]

12/27/03 speed bench
flat bench
45/10
65/10
4@80/5

med grip
4@80/5

colse grip
4@80/5

dumbbell flys
20/12
20/10

plate rows
2@35/10
45/5
bb rows
3@95/8