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Hokie
04-26-2004, 05:42 PM
I figured it was time I started an online journal so I could get some feedback on my program. Any advice is appreciated, Let's get this started. First off, I am 5'10", 190 pounds, 18 years old. Im gonna work each body part about once every 6 days with a program like this:
Back
Chest, Triceps
Rest
Legs
Shoulders, traps, Biceps
Rest
Start over.

My workout for Sunday, April 25:
Deadlifts:135/10, 225/6, 315/6, 405/6, 405/6
Weighted Chins: 6, 10/6, 20/6, 20/6
Barbell Rows:135/6, 185/6, 205/6, 205/6
Lat Pulldowns: 180/8, 180/8, 180/8
Cable Rows: 200/8, 200/8, 200/8
Nautilus Pullovers: 160/10, 160/10, 160/10

Overall a good workout, I hadn't done deadlifts in a while so they were a little weaker than usual but got a good pump and felt great throughout my entire back.

Hokie
04-27-2004, 02:04 AM
Monday, April 26
Bench Press: 135/10, 185/6, 205/6, 225/6, 225/6
Incline Bench Press: 135/6, 155/6, 155/6
Incline Dumbell Press: 65/6, 65/6, 65/ 6
Weighted Dips: 6, 45/6, 45/6
Flyes: 30/10, 30/10, 30/10
Tricep Pushdowns: 80/10, 100/10, 100/10
SkullCrushers: 65/8, 65/8, 65/8

This was a good workout got a great pump in my chest and arms. Not all the exercises were all-out effort because i just started this routine and was feeling out which weights to use. Next workout I can probly use more weight on all the exercises but im trying to not go under 6 reps at any time.

Hokie
04-29-2004, 04:18 PM
Wednesday, April 28
Seated Military Press: 95/10, 115/6, 135/6, 165/6, 165/6
Seated DB shoulder Press: 65/6, 65/6, 65/6
Lateral Raise: 25/10, 25/10, 25/10
Bent Over Lateral Raise: 20/10, 20/10, 20/10
Shrugs: 225/12, 315/12, 365/12, 365/12, 365/12
Barbell Curls: 85/6, 105/6, 105/6, 105/6
Dumbell Curls: 30/8, 30/8, 30/8

This is the first time Ive ever had a real shoulder-oriented workout. After analyzing my body I think they are my weakest bodypart, I just cant get that real good cap look so Im trying to work them extra hard. Traps are one of my strongest parts so I don't need much work for them.

Saint Patrick
04-29-2004, 04:30 PM
Deadlifts looking strong, man.

ryuage
04-29-2004, 05:18 PM
hope to see you progress as time passes, keep on truckin!

Hokie
04-30-2004, 12:20 AM
Thursday, April 29
Squats: 135/10, 225/10, 275/10, 275/10
Leg Press: 540/10, 720/10, 720/10
Goodmornings: 135/10, 135/10, 135/10
Leg Extensions: 110/10, 110/10, 110/10
Leg Curls: 110/10, 110/10, 110/10
Standing Calf Raises: 315/10, 405/10, 405/10, 405/10
Wow. After years of just doing the 5 sets of 5 for squats, someone suggested a try a little higher reps for legs. I had to check my ego at the door cuz i always felt i couldnt have a real leg workout with out putting at least 3 plates on the bar. Well, after the higher rep squats and leg presses, my thighs were screaming. Im gonna keep working hard around 10-12 reps for legs.

Hokie
05-02-2004, 03:15 AM
Saturday, May 1
Bench Press: 135/10, 185/6, 205/6, 225/6, 230/6
Incline Bench Press: 135/6, 155/6, 155/6
Incline Dumbell Press: 65/6, 70/6, 70/6
Dips: 8, 45/8, 45/8
Flyes: 30/12, 30/12, 30/12
Tricep Pushdowns: 90/10, 100/10, 100/10
Skullcrushers: 75/8, 75/8
Good workout today I went up in weight on almost every excercise from last week. I made the obvious decision to switch my chest and back workouts to get an extra day between my chest and shoulder workouts and get a much needed extra day between my squat and deadlifts.

twcolabear
05-02-2004, 10:22 AM
Looks like you are keeping up with your entries :) good luck

Hokie
05-02-2004, 08:38 PM
Sunday, May 2
Deadlifts 135/10, 225/6, 315/6, 405/6, 415/6
Weighted Chins:6, 25/6, 25/6, 8
Barbell Rows: 135/6, 185/6, 205/6, 215/6
Lat Pulldowns:180/8, 200/8, 200/8
Cable Rows: 200/8, 210/8, 210/8
Nautilus Pullovers:155/10, 170/10, 170/10
Good workout overall, though the deadlifts take so much out of me in the beggining that its tough to finish the workout. Ive made the decision I'm going to do chins without weight and more reps. My reps of the weighted chins are sloppy and don't feel like I'm hitting my back as much as I should be. I'm trying to use the same weight as used to before I started doing deadlifts again and it's not working. So I'll do about 4-5 sets of 8 and slowly build up in weight.

Hokie
05-05-2004, 01:02 AM
Tuesday, May 4
Seated Military Press: 95/10, 115/8, 135/6, 165/6, 165/5
Seated DB Shoulder Press: 65/6, 65/6, 65/6, 65/6
Lateral Raises: 25/12, 25/12, 25/12
Shrugs: 225/8, 315/8, 405/8, 405/8, 425/8, 425/8
Dumbell Curls: 30/8, 45/6, 45/6, 45/6
Barbell Curls: 85/8, 85/8, 85/8
Disappointing Shoulder workout today, I couldn't match my what i did last workout on the barbell press so I tried to make up for it with more sets of the dumbell press. I'm thinking about switching the dumbell and barbell presses around so I can preexhaust the shoulders cuz if I do the barbell press first I find myself worrying about weight too much. My traps and biceps felt strong as usual. I've decided to start doing cleans again and this is probly the day Im gonna put them in. Leg today tomorrow, can't wait!

Hokie
05-06-2004, 01:28 AM
Wednesday, May 5
Squats: 135/10, 225/8, 315/8, 335/6, 365/4, 385/3
GoodMornings: 135/5, 185/5, 225/5, 225/5
Leg Press: 540/8, 720/8, 810/8
Calf Raise: 315/8, 405/8, 495/8, 495/8, 495/8
Dumbell SL Deads: 85/8, 105/8, 115/6, 115/6
Well, not surprisingly I didn't stick to the high rep leg thing. The higher(10-12) reps for legs hurt like **** but I feel like I'm getting more endurance training than power and mass training when I do it. Plus I just like doing heavy ass squats and other leg exercises. Squats are probly my favorite exercise and I cant help but try to go all out on them. This was the first time I ever did SLDL with dumbells and I like it I get a way better stretch than with the barbell so Im most likely going to add them to my leg routine. If anyones got any comments or spam or helpful suggestions feel free to post.

Hokie
05-07-2004, 12:04 AM
Thursday, May 6
Bench Press: 135/10, 185/8, 225/6, 235/5, 245/4, 225/5
Incline Bench Press: 135/6, 155/6, 165/6, 165/6
Dumbell Incline Press: 65/6, 70/6, 70/6, 70/6
Dips: 8, 45/8, 70/6, 70/6
Flyes: 30/10, 30/10, 30/10
Tricep Pushdowns: 90/10, 100/10, 100/10
SkullCrushers: 65/8, 85/6, 85/6
Good Workout today. I felt good so I decided to work out today and take a rest day tomorrow.