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Wierz
05-02-2005, 08:31 AM
.. but this one is mine.


Anyway, first attempt at this, but I think I know how it goes. Routine outline then daily breakdown. Suggestions/critiques are more than welcomed, they're needed.

Current stats (with pictures soon hopefully):
Height: 5'10"
Weight: 145
BF Per: 8-10%

Goals for 12-24-05:
Weight: 165 (an average gain of 3+ lbs a month)
BF Per: 8-10%

Current Routine: Each exercise has 1 warmup set done at half workout weight. The numbers posted are current work set weights. The weights are also assuming a 45 lb. bar for bench, squat, etc - and 25 lbs. for the EZ bar, I've never weighed them.

Mon:
Bench - 4 x 6 (135, 145, 155)
Seated Row - 4 x 6 (90, 100, 110)
Incline DB Press - 4 x 6(45,50,55)
Deadlift - 4 x 6 (115, 125, 135)
Dips - 3 x 6 (BW, BW+10, BW+20)
Chinups- 3 x 6 (BW, BW, BW)
Abs

Tues:
Run 3.5 Miles (30 min cardio)

Wed:
Squat - 4 x 6 (155, 185, 205)
Standing Calf Raises (On Box) - 4 x 8 (225, 245, 255)
Leg Curls (1 leg at a time) - 4 x 6 (40, 50, 60)
Leg Exts. (1 leg at a time) - 4 x 6 (50, 50, 60)

Thurs:
Off

Fri:
EZ Curls - 4 x 6 (75, 85, 95)
Upright Row - 4 x 6 (60, 60, 70)
Dumbell Curls - 4 x 6 (35, 35, 40)
Military BB Press - 4 x 6 (95, 105, 115)
DB Shrugs - 4 x 8 (65, 70, 75)
Lat Raises - 4 x 6 (25, 25, 30)
Abs

Sat:
Off

Sun:
Run 3.5 Miles (30 min cardio)

Focused70
05-02-2005, 09:17 AM
You're doing deads on leg day IN ADDITION to squats? :scratch: And sldls on chest day? A bit too much volume there...

Stash

Wierz
05-02-2005, 09:27 AM
Well, the SLDL's are for Monday because it's a chest/back day. I was trying to add a lower back exercise. Should I take those out?

Should I alternate Squats/Deadlifts on Leg day on a weekly basis or something? I didn't think I was pushing the volume too much on leg day.

Focused70
05-02-2005, 10:54 AM
Take a look at WBB #1, for starters.

SLDLs stress hamstrings more than lower back.

Stash

Wierz
05-04-2005, 12:07 PM
Started this week with my Friday routine because of sickness the past week to 10 days. 1 warmup set preceeded each exercise. I was in a wicked pissy mood before I got to the gym but gym was dead so I was able to concentrate.

Standing EZ Curls: 3 x 6 (75, 85, 95) I killed these. I need to move up in weight.

Upright Row: 3 x 6 (60, 70, 75) I need another week of these. My form suffered for the last 2 reps at 75.

Dumbell Curls: 3 x 6 (35, 35, 40) I also need another week at this weight. The last rep wasn't a complete rep and I saw stars.

Military BB Press: 3 x 6 (95, 105, 115) The 115 set was pathetic. I need to drop to 90, 95, 100 or something similar next week.

Dumbell Shrugs: 3 x 6 (65s, 70s, 75s) I need to move up in weight next week. I'll shoot for 85's on the final set.

Lat Raises: 3 x 6 (25, 25, 30) I need to move up in weight next week.

Tonight is the first Legs day I've been able to do since I got sick around mid-April. We'll see how they go. I'll take Soba's advice and drop the Deads on the same day as legs. I'll find a place to work them in.

Wierz
05-05-2005, 06:55 AM
Had an ok night.

Squat 3 x 6 (175, 185, 205) Need another week at this. Didn't get the 6th rep of the 205.

Calf Raises 3 x 6 (185, 205, 225) Need another week, the last 2 of the 225 set weren't full extension.

Machine Squat 3 x 6 (185, 205, 225) - These are plates put on the machine. I don't know how much the rack on the machine weighs or counts for so I just counted the plates. These went ok and I can move up 5-10 lbs. next week.

1-Legged Leg Ext 3 x 6 (50, 60, 60) These were hard because halfway through I noticed the 70lb plate had stuck to the 60lb plate while I was lifting it. I was discouraged to that point because I thought I'd lost alot of strength on my time off.

1-Legged Leg Curl 3 x 6 (40, 50, 50) Trying to move up on these next week but the machine goes up in increments of 10, not 5.

My legs are still shaky today. Gonna be hurtin' tomorrow. I'm glad.

Wierz
05-06-2005, 07:13 AM
My schedule only allowed me to life last night. I'd have liked a day off for rest but couldn't make it to the gym tonight. NFG. It went well anyway and I've been making sure to take in more protein and get as much sleep as I can since I lifted 3 days in a row. Isopure MRPs are my new best friend.

Bench: 3 x 6 (135, 145, 155) I did these w/o a spot and will move up 5 lbs next week.

Seated Row: 3 x 6 (100, 100, 110) Going to move up 10lbs next week to end at 120.

Incline DB Press: 3 x 6 (45, 50, 55) I need another week at this weight. My form suffered for the last 2 reps of the 55. The last rep didn't count at all in my mind.

Chin Ups: 3 x 6 (BW, BW, BW) I'll mix these in with lat pull downs from week to week. Not really thinking of adding any weights to the chins yet.

Dips: 3 x 8 (BW, BW+10, BW+20) I killed these. I'll try BW+20, BW+25 next week.

Bent over 1-Arm Row: 3 x 6 (45, 50, 55) I went for these rather than SLDL. I'll try to mix those in another time. These went ok, but I need another week because I cheated on the last 2 reps at 55.

3 days off will help. I need it.

Patz
05-06-2005, 03:06 PM
clever journal title

Wierz
05-10-2005, 03:12 PM
Bench: 4 x 6 (135, 155, 160) I got these up w/o a spot again and was really excited. I'll try 165 next week.

Seated Row: 4 x 6 (100, 110, 120) I need another week. Didn't get the 6th rep of 120.

Incline DB Press: 4 x 6 (45, 50, 55) My form was good so I'm trying 60's next week.

Lat Pull Dwn: 4 x 6 (120, 130, 140) Moving up in weight next week. Unless I do chinups.

Dips: 4 x 8 (BW, BW+20, BW+30) I'll try BW+35 next week.

Bent over 1-Arm Row: 4 x 6 (45, 50, 55) I was spent last night but these went ok. I'll try to move up to 60 next week.

Having a ****ty week so far otherwise. Wonderful.

Wierz
05-16-2005, 10:18 AM
Workouts from Wed. And Thurs of last week.

Wed:

Standing EZ Curls: 3 x 6 (75, 85, 100) The 100 set was evil. Probably only got 4 or 5 of the 6 reps w/o cheating. Another week at this.

Upright Rows: 3 x 6 (75, 80, 85) These went ok but I didn't get the 6th of the last set. One more week.

Rope Curl: 3 x 6 (90, 100, 110) These went well and I'll try 120 next week.

BB Military Press: 3 x 6 (80, 85, 90) The last set of 6 was sad again. I'm determined to build my strength in this exercise. I got them all out but arched my back on the last 2 of 90. Unacceptable.

DB Shrugs: 3 x 6 (65, 70, 75) I went through these pretty well. My grip is losing pace with what I'm able to shrug and I'll have to figure something out soon. I almost dropped the 75's near the end of my set but only because of grip fatigue.

Thurs: I missed leg day due to a family problem which I couldn't work around. Hope to avoid that this week. No missed days.

Wierz
05-17-2005, 07:06 AM
Monday:

Bench: 3 x 6 (145, 155, 165) I wanted to see if I could do this again in case last week was a fluke, which I did. So next week is 170.

Seated Row: 3 x 6 (100, 110, 120) I got these done with form. 130 next week.

Incline DB Press: 3 x 6 (50, 55, 60) I struggled w/ 60 on the last 2 reps. I'll get this next week.

Lat Pull Downs: 3 x 6 (120, 130, 150) I'll try chinups next week.

Dips: 3 x 6 (BW+25, BW+35, BW+45). The 45 pwned me. Maybe next week. The belt to put weights on at my gym BULOWS! It popped open twice mid rep and dropped the weights everywhere.

Bent over DB Row: 3 x 6 (50, 55, 60) Pwned at 60. Another week.

I'm feeling alot stronger, but really angry at myself for missing leg day last week. No such excuses this week.

Wierz
05-18-2005, 07:43 AM
Tues: My routines are all consensed now and it's getting frustrating. I go to Boston every weekend now to see the GF right after work on Friday. That eliminates Fri, Sat, Sun as workout days, so I'm only left with 4.

Leg day....

Squat: 3 x 6 (155,175, 195) I did ****ty with these. I need to work to build my strength back up.

Standing Calf Raise: 3 x 6 (205, 225, 235) I did these ok, and will try 245 next week.

Machine Squat: 3 x 6 (160, 180, 200) These are the weights of the plates. Not sure what the rack counts for. I'll move up to 220 next week.

1-Legged Leg Ext: 3 x 6 (50, 50, 60) These went ok, but another week.

1-Legged Leg Curl: 3 x 6 (40, 50, 60) Only got 4 of 6 on 60.

Wierz
05-25-2005, 10:01 AM
Bench: 3 x 6 (155, 165, 170). I got the 170 set, but need another week. Spotter had to help just a little on the last rep.

Seated Row: 3 x 6 (110, 120, 140 ) I was feeling pretty good, and went for 140, and made it. I was pretty psyched. My back feels like it's getting stronger faster than the rest of me.

Incline DB Fly: 3 x 6 (50, 55, 60) I struggled again, but the incline on the bench I used was a little high. Another week.

Chin Ups: 3 x 6 (BW, BW, BW) Ouch.

Dips: 3 x 6 (BW+25, BW+35, BW+45). Got them out but barely. Another week.

Bent over DB Row: 3 x 6 (50, 55, 60) Pwned at 60 again. 1 more week.

KiwiBuilder
05-25-2005, 05:34 PM
Tues: My routines are all consensed now and it's getting frustrating. I go to Boston every weekend now to see the GF right after work on Friday. That eliminates Fri, Sat, Sun as workout days, so I'm only left with 4.

Leg day....

Squat: 3 x 6 (155,175, 195) I did ****ty with these. I need to work to build my strength back up.

Standing Calf Raise: 3 x 6 (205, 225, 235) I did these ok, and will try 245 next week.

Machine Squat: 3 x 6 (160, 180, 200) These are the weights of the plates. Not sure what the rack counts for. I'll move up to 220 next week.

1-Legged Leg Ext: 3 x 6 (50, 50, 60) These went ok, but another week.

1-Legged Leg Curl: 3 x 6 (40, 50, 60) Only got 4 of 6 on 60.


4 days should be plenty. If you use a 3 days split :

1) Chest/Back

2) Legs

3) Arms/Shoulders

You'll have one spare for whatever.

Wierz
05-27-2005, 08:02 AM
Thanks Kiwi, that's what I'm working at now and still making gains thankfully. Unfortunately, I can't seem to get my workout patter to stick. I get all the workouts in, but no in the same order all the time. I don't think I'm missing much, we'll see.

EZ Curl: 4 x 6 (75, 85, 100) Pwned @ 100. Another week of trying.

Upright Rows: 3 x 6 (75, 85, 90) I felt strong with these and the weight is moving up. Maybe 95 next week.

Rope Curl: 3 x 6 (110, 120, 140) All done w/o cheating. 150 next week maybe. So close to the stack!

BB Military Press: 3 x 6 (85, 95, 105) I got 105 w/o cheating. I'm pretty psyched because I felt weak at this but my shoulders are getting much stronger. I'm starting to love BB exercises.

Hammer Curls: 3 x 6 (30, 35, 40) 40 was rough. Maybe got 5 of 6.

Lat Raises: 3 x 6 (20, 25, 30) 30 was only 4 of 6. Last 2 cheated and swung them. Another week.

Overall I'm happy with my gains, although they're noob gains so far. These are what I've tracked so far since I started seriously about 3.5 months ago. These are workout weights, since I don't really ever max.

Bench Increase: 125 -> 170
Curl Increase: 75 ->100
Upright Row Increase: 50 -> 90
Seated Row Increase: 90 -> 140
Squat Increase: 135 -> 185
DL Increase: 125 -> 145

I've been doing deads randomly through the last month or so to see where/how I can work them in.

I've gained about 7-8 lbs. (slowly bulking, or clean bulking I guess). I've plateaud a bit with weight, so I guess I need to switch something up. Most likely diet.

Wierz
06-02-2005, 08:39 AM
Saturday:

Squat: 3 x 6 (155, 175, 195) Sucked. Got 5 of 6 on 195.

Standing Calf Raise: 3 x 8 (205, 225, 235) Meh, they're calf raises.

Machine Squat: 3 x 6 (160, 180, 200) Wish I knew what the rack weighed so I could add that in. These went fine, need to move up.

Leg Curl: 3 x 6 (40, 50, 60)

Leg Ext: 3 x 6 (50, 60, 70)


Tuesday:

Bench: 3 x 6 (135, 155, 175) I was so close to 6 at 175. I got 5.5. I will get this next week. So close to putting 25's on over the 45's! Noobish, I know. But still exciting.

Seated Row: 3 x 6 (130, 140, 150) Pwned at 150. Need another week.

Incline DB Press: 3 x 6 (55, 60, 65) 65 was rough and shaky. I'd only count 4 of the 6 I did.

Chin Ups: 3 x 6 (BW, BW, BW) I'm hoping to add a few lbs. to these next week.

Machine Press: 3 x 6 (90, 105, 110) I do these instead of dips sometimes and when I don't have enough time for dips.

Bent over DB Row: 3 x 6 (50, 55, 60) I think I'm going to boot these and try BB rows or something like that. These don't seem to accomplish much for me. I think Deads will take this spot.

Wednesday: Basically a copy of Sat's routine. I didn't move up much.

Squat: 3 x 6 (155, 175, 195) Sucked. Got 4 of 6 on 195.

Standing Calf Raise: 3 x 8 (205, 225, 235) Meh.

Machine Squat: 3 x 6 (160, 180, 210)

Leg Curl: 3 x 6 (40, 50, 60)

Leg Ext: 3 x 6 (50, 60, 70)


Shoulders/Biceps tonight.

Wierz
06-07-2005, 02:03 PM
Thursday: 6-2-05

EZ Curl: 3 x 6 (85, 90, 105)

Upright Row: 3 x 6 (85, 95, 105) Pwned at 105. 4 of 6.

Rope Curl: 3 x 6 (120, 130, 140) Another week. These didn't go well.

Military BB Press: 3 x 6 (95, 105, 115) only 5 of 6 at 115.

Hammer Curl: 3 x 6 (30, 35, 40)

BB Shrugs: 3 x 6 (155, 175, 195)


Monday:

Bench: 3 x 6 (155, 165, 175) I got 6 unassisted, I'll try 180 next week. w00t

Deadlifts: 3 x 6 (135, 155, 175) These went fairly easy. This is the first appearance of deadlifts in my routine and I liked them. Alot. I'm looking forward to getting heavier with these.

Incline DB Press: 3 x 6 (55, 60, 65) 65 was rough, only got 4 of 6 then my form got ****ty.

Seated Row: 3 x 6 (130, 140, 150)

Machine Press: 3 x 6 (155, 175, 195) 195 was rough. I think I'm giving this one up, it tweaks my right shoulder some because the movement isn't too natural.

Wierz
06-07-2005, 02:28 PM
I was also seriously considering picking up this routine. I need a change and I need to rework my diet. I am making strength gains, but I've hit a wall with weight. I gained 6-7 lbs. really quickly, and haven't gained weight for over a month. If anyone sees this and has suggestions, please let me know.

Mon:
Bench 3 x 8
Deadlifts 3 x 8
Incline DB Press 3 x 8
Chinups 3 x 8

Tues:
Off

Wed:
EZ Curls 3 x 8
Upright Rows 3 x 8
Rope Curl 3 x 8
Military BB Press 3 x 8

Thurs:
Squat 3 x 8
Calf Raises 3 x 8
Machine Squat 3 x 8
Leg Curl 3 x 8

Fri:
Off

Sat:
Incline Bench 3 x 8
Seated Row 3 x 8
Machine Squat 3 x 8
Calf Raises 3 x 8
Shrugs 3 x 8

Sun:
Off

JIG
06-17-2005, 12:57 AM
could you post more on your diet??? meals, cal, fat, pro ????

Wierz
07-14-2005, 07:14 AM
sorry for the silence, things have been insanely busy.

My diet, without getting really specific is this:

5 meals a day
3300-3400 (400-500 over maintenance) calories a day.
170-180 grams of protein a day
2 of my meals are Opticen weight gain shakes
Only other supplements are a multivitamin and fish oil caps (5 per day)
My calorie split is roughly 20 fat/40 carb/40 protein

I've made great progess for myself, having buckled down on my workout and trying new things. Putting deadlifts in religiously has made me feel like a much stronger person. I have dropped all my warmup sets for all my exercises except for the first set of each muscle group. I felt it was a waste of energy that far into the workout.

Mon:
Bench 3 x 6: 135 (warmup) 155, 175, 185 (a new PR and the strongest I've ever been)

Incline DB Press 3 x 6: 55s, 60s, 65s (also the strongest I've felt in these)

Incline Bench Cable Flys 3 x 6: 35 per side, 40 p.s., 45 p.s. (a new addition because I felt my chest was lagging, as did others when I posted pics)

Deadlift 3 x 6: 135 (warmup) 185, 205, 225 (I was really psyched I pulled all 6 of these well - this may seem small but it's the first time I've ever moved a bar with 225 on and felt like it was good) :)

Seated Row 3 x 6: 130, 140, 150 (I have always liked these and my gains are slowing, but noob gains are out the window now I think going on 5 months of hard training)

Chin ups 3 x 6: BW, BW, BW (I rotate these in with lat pull downs. It's not the same, you can't mimic the chin ups on a lat pull down machine, no matter what. 3 x BW kicked my ass)

KevinStarke
07-14-2005, 10:35 AM
Congrats on the PR, bench PR's always got me pumped the most

Wierz
07-25-2005, 01:38 PM
Wed:

Sqaut 3 x 6 - 155, 185, 205. I got all 6 on 205 so I'm trying 215 next week.

Calf Raises 3 x 6 - 205, 225, 225. I'm trying a new super-pause exercise (as maki suggested in a post) to maximize this exercise. We'll see if it works. It seemed to.

SLDL 3 x 6 - 135, 155, 185. Went light on the first two sets, but I'd never tried these heavy before. I like them better than leg curls, though they feel different. It felt more like a weighted stretching.

Single Leg Ext 3 x 6 - 60, 70, 80. Meh, they're leg extensions. I do them to help my knees out.


Fri:
Military BB Press 3 x 6 - 125, 135, 145. Only got 4 of 6 on 145. I need to try 140, the jump to 145 was too ambitious.

Arnold Presses 3 x 6 - 40, 45, 50. Nothing to note. Still waiting before moving to 55s.

Shoulder Raises 3 x 6 - 25, 30, 35s. Not so hot at 35s. Another week.

BB Shrugs 3 x 6 - 135, 185, 195. 205 next week. Grip strength improving noticably. Thank god for these and deadlifts.

EZ Bar Curl 3 x 6 - 85, 95, 105. Another week. 4 of 6 on last set.

Rope Curl 3 x 6 - 130, 140, 150. Another week again. 5 of 6 on 150.

Tonight:
Chest, Back, and my attempt at a 190 bench set. :O

Wierz
07-26-2005, 06:17 AM
I think my diet is holding me back. I need to eat more, I'm just being lazy about it. I suck.

Mon:
Bench 3 x 6 - 155, 175, 185. only 5 of 6 @ 185... meh
Incline DB Press 3 x 6 - 55s, 60s, 65s. Maybe 70s next week? we'll see
Incline Cable Flys 3 x 6 - 40s, 45s, 50s. meh, they're flyes

Deadlift 3 x 6 - 185, 205, 235. 5 of 6 @ 235 (nearly killed myself)
Lat Pull DN 3 x 6 - 140, 150, 160. Rotated with chin ups.
Seated Row 3 x 6 - 130, 140, 150


tonight is off, tomorrow is legs.

Wierz
08-04-2005, 10:46 AM
Mon:
Bench 3 x 6 (155, 175, 185) Half a rep on the 6th of 185.
Incline DB Press 3 x 6 (55s, 60s, 65s)
Incline Cable Flies 3 x 6 (45, 50, 55)
Deadlift 3 x 6 (185, 205, 235)
Chip ups 3 x 6 BW, BW, BW
Seated Row 3 x 6 (130, 140, 150)

I'm moving onto a new routine next week. So I'm keeping track of my working set improvements so I can compare results when I'm done w/ my next routine. I've been doing this routine since Feb. of this year, and my diet has been in check since around March.

Working Set Increses:
Bench 125 --> 185
Squat 135 --> 205
Deadlift (began May of this year) 175 --> 235

New routine to follow.

Wierz
08-11-2005, 12:07 PM
Wed: Teh Legs

I made huge progress with legs. I took a little time off and concentrated on my deadlifts. Deadlift strength turned my leg lifts around!! I was stuck with them, and I credit deadlifts with getting me over that hump.

Squat: 3 x 6 (185, 205, 225 ) I repped each of these out with the best form I felt I've had yet. 225 was 20 lbs heavier than anything I'd ever squatted before, let alone for a full set of reps.

Seated Calf Raise: 3 x 6 (90, 100, 110) I tried slow, paused reps and these killed. My calves were convulsing afterwards. I'm assuming that was a good thing.

SLDL 3 x 6 (185, 195, 195) Pretty uneventful.

Standing Calf Raise 3 x 6 (225, 235, 235) Shaky again.

DB Lunges 3 x 6 (45s, 50s, 50s) Nearly fell on my face a few times.

Wierz
09-01-2005, 06:51 AM
More progress, less updating :/
New Max's in Bold.



Mon:
Bench 3 x 6 (135, 185, 190)
Incline DB Press 3 x 6 (60, 65, 70)
Incline DB Flys 3 x 6 (30, 35, 35)
Deadlift 3 x 6 (185, 205, 225) - I went lighter because my back was acting strange. It's fine now so not too worried. Maybe a week off from deadlifts.
Lat Pull Dns 3 x 6 (140, 150, 160)
Seated Row 3 x 6 (130, 140, 150)

Wed:
Squat 135x6, 135x6, 185x6, 225x6, 245x4 (I was psyched)
Seated Calf Raise 2 x 6
SLDL 3 x 6 (135, 185, 205)
Standing Calf Raise 2 x 6
1-Leg Leg Ext 3 x 6 (60, 70, 80)

Tonight is Shoulders/Bi's...

Wierz
09-02-2005, 09:34 AM
Thurs: Shoulders/Bis
Military BB Press 3 x 6 (115, 115, 120)
Arnold Presses 3 x 6 (35s,40s,45s)
Seated Rear Lat Raise 3 x 6 (20s,20s,25s)
BB Shrugs 3 x 6 (185, 205, 205)
EZ Curl 3 x 6 (95, 95, 105)
DB Curls (40s,40s,45s)
Abs



bleh.. I need some time off or something. I just wasn't into it. I hate it when I'm like that.

Wierz
09-06-2005, 09:23 AM
Injury: ****e!!

Shoulder injury. I'm pretty sure it's not too bad since it already seems to be getting better. Sharp pain when I raise my right arm anywhere over my head. Concentrated in the rear of my shoulder. I did it picking up a heavy piece of luggage out of the bed of my truck (over the side). Didn't even know I'd hurt it until about 2 hours later when it started to feel tight (which is why I'm not too concerned - no instant pain). So this week will be a full lower body week, with more workouts (my lower body is lagging anyway).

Tues:
Squats
Calf Raise (standing)
SLDL
Calf Raise (sitting)
Leg Ext

Thurs or Fri:
Squat
Calf Raise (sitting)
SLDL
Calf Raise (standing)
Lunges

Wierz
09-08-2005, 08:03 AM
Leg Day: (Shoulder is feeling much better, maybe tonight I can do some upper body)

Squat: 135x6, 135x6, 185x6, 225x6, 245x3 (me=pwned!)
Seated Calf Raise: 90x6, 100x6, 110x6
SLDL: 135x6, 155x6, 165x6 (done extra slowly and really concentrated on using my Hams. to pull back up - worked well)
Standing Calf Raise: 225x6, 245x6
1-Legged Leg Ext: 80x6, 90x6

Wierz
09-09-2005, 10:42 AM
Routine this week is sorta mess up due to shoulder.. but I worked it last night and it's back to 95% (ish)

Military BB Press 3 x 6 (105, 115, 115)
Arnold Press 3 x 6 (40,45,50s)
Rear Lat Raise 3 x 6 (20,20,25)
DB Shrugs 3 x 6 (70s,75s,80s)
EZ Curl 3 x 6 (95,95,105)
Hammer Curl 3 x 6 (35,40,45)
Abs

meh...

Wierz
09-13-2005, 06:42 AM
Weight Check in
Gym Scale (nekkid): 153.1
BF%: 9%-10%


Chest/Back (Mon):Deadlifts are off this week as my back needs a break and needs to rest up for squats on leg day.

Bench 3 x 6 135x6, 155x6, 195x5 - Could have been 6 full reps maybe but the guy I asked for a spot 3 times blatantly ignored me. I thought he couldn't hear me, but the last time he was standing right next to me w/ no music on. I wanted to club him over the head w/ a dumbell and steal his mp3 player. jerk.
Incline DB Press 3 x 6 (65s, 70s, 75s)
DB Flys 2 x 6 (30, 35s)
Bent over row 3 x 6 (100, 115, 125) - Not used to these.
Chin ups 3 x 6 (BW, BW, BW)
Abs

Diet has been spot on and I've been steadily and happily gaining weight for about 3 weeks now. BF% is going up slowly too, but I don't care if I'm constantly getting stronger and gaining weight. This is the heaviest I've ever been in my life by 10 pounds.

Wierz
09-15-2005, 08:15 AM
Wed:
Military BB Press 3 x 6 (105, 115, 125) pwned @ 125 (3 of 6)
Arnold Press 3 x 6 (40s, 40s, 45s) I'll try 50's next week.
Rear Delt Raise (Cable) 3 x 6 (30, 30, 35) These felt like they worked well, more controlled than the DB. I'll rotate them in with DB's weekly now.
EZ Curl 3 x 6 (95, 95, 105)
Rope Curl 2 x 6 (140, 150)
Abs (weighted leg raises)

Possibly leg day on Friday. My lower back is some messed up. Shooting pain on left side that radiates into the hip. I used to have it happen on my right side so I'm pretty sure it's nothing serious, just a pain in the ass. It doesn't hurt at all when I have weight on it (in middle of squat, sitting, etc) it hurts only when weight is taken off my back (lieing down, when I set the weight down, etc). meh...

Wierz
09-20-2005, 09:17 AM
Day 1 Of New Workout - Ala Manveet

Mon:
Incline Bench 3 x 6 (135, 155, 165) got all 6 @ 165. Trying 170 next week.
Incline DB Press 3 x 6 (60s, 65s, 70s) Hard coming from the first time w/ incline bench. One more week.
Skull Crushers 2 x 6 (75, 85)
Chin Ups 3 x 6 (BW, BW, BW+10)
BO Row 3 x 6 (95, 115, 135) Moving up next week.
Abs

pretty excited for the new routine - this is the rest of it. It might get condensed into Mon-Thrus, rather than Mon-Fri because of schedule, but I think that will be fine because of the upper/lower split.


Mon:
Bench 3 x 6
Incline DB Press 3 x 6
Upright Rows 3 x 6
Shrugs 2 x 6
Chin Ups 3 x 6
BO Row 3 x 6
DB Curls 3 x 6
Abs

Tues:
Squat 3 x 6
1-Leg Leg Curl 3 x 6
1-Leg Leg Ext 3 x 6
Calf Raise (seated) 2 x 6
Calf Raise (stand) 2 x 6

Wed:
Off

Thurs:
Incline Bench 3 x 6
Incline DB Flys 3 x 6
Military BB Press 3 x 6
Lat Raises 2 x 6
Shrugs 2 x 6
Chin Ups 3 x 6
Seated Row 3 x 6
Abs

Fri:
Machine Squat 3 x 6
SLDL 3 x 6
Leg Ext 3 x 6
Calf Raises (seated) 2 x 6
Calf Raises (stand) 2 x 6

Sat/Sun:
Off
Abs

Wierz
09-21-2005, 06:29 AM
Tues: Leggies
Squat 135x6, 135x6, 185x6, 225x6, 255x2 - My back held up fine and is only a little sore today.
1-Leg Leg Curl 3 x 6 (50, 50, 60)
1-Leg Leg Ext 3 x 6 (60, 70, 80)
Calf Raise (seated) 2 x 6
Calf Raise (stand) 2 x 6

Wierz
09-22-2005, 07:06 AM
Upper Body: Bleh.. I'm tired, and might be getting sick. Everyone around me is sick.

Bench 3 x 6 (135, 155, 185) I got all reps unassisted. Less weight than normal but I wanted to see how my body would do with this increased volume
Incline DB Press 3 x 6 (60s,65s,70s) Got all reps again, but rough.
Military BB Press 3 x 6 (115, 115, 125) Killed at 125. Too much tricep volume in this new routine. I need to find a way to drop that some.
Chin Ups 3 x 6 (BW, BW, BW+15)
Seated Row 3 x 6 (130,140,150) no problems.
Rope Curl 3 x 6 (130, 140, 140)
Abs

All in all, I think I need to tweak this routine, but in all fairness, it's been condensed this week into Mon-Thurs rather than Mon-Fri with Wednesday off. I think that would have made all the difference to have yesterday off.

Wierz
09-23-2005, 05:46 AM
Experiments in teh Gym

I wanted to mix it up some and needed something new because 4 training days in a row was wearing on me.

Legs:
Squat 135x6, 135x6, 185x6, 225x6, 245x3
Seated Calf Raise 2 x 6
ATF Front Squats 3 x 6 (105, 135, 145) <-- Me=pretzel
SLDL 3 x 6 (135, 155, 185)
Calf Raise on Leg Press machine 2 x 6 (2pps, 3pps)

Wierz
09-28-2005, 08:50 AM
Tues:
Bench 135 x 6, 155 x 6, 195 x 4 (probably could have had 5 if I'd have found a spotter. Gym was DEAD)
Incline DB Press 3 x 6 (60s, 65s, 70s)
Chin Ups 3 x 6 (BW, BW+10, BW+15) BW+20 next week.
BO Row 3 x 6 (95, 115, 135)
Rope Curl 3 x 6 (130, 140, 150)
Abs

Weigh In:
153.1 lbs.

I'm not satisfied w/ my new routine. I don't think it works my shoulders enough or correctly, and I need to forget about my biceps completely and work on compound movements centered around my chest, tris, upper/lower back, and shoulders. (And legs of course).

This break from deadlifts is doing wonders for my back. I'll get back into them, but not anytime soon.

Wierz
09-29-2005, 07:28 AM
Wed: Legs
Squat 135 x 6, 135 x 6, 185 x 6, 225 x 6, 255 x 3 >:[
1-Leg Leg Ext 3 x 6 (70, 80, 90)
SLDL 3 x 6 (135, 155, 175)
Calf Raise (seated) 2 x 6 (110, 130)
Calf Raise (stand) 2 x 6 (2pps, 3pps)

being poor sucks... gym membership ran out and gotta wait til I get paid on friday to renew it :/

ericg
09-29-2005, 01:19 PM
Where in Maine are you from?

Wierz
10-03-2005, 09:52 AM
I live in the Bangor area. I work out @ the Gold's Gym there. You?

Probably the Portland area, right?

Wierz
10-24-2005, 06:54 AM
The Return...


After about 4 weeks off from the gym for financial and physical reasons, I began lifting again. I feel 100% and was so happy to be back to the gym, it basically turned one of the worst days of my life into a pretty good day all in all.

Fri:
Bench: 135x6, 135x6, 175x6, 195x6
Incline DB Press: 60s x 6, 65s x 6, 70s x 4 (ouch, lost some lasting power)
CG Bench: 135 x 6, 145 x 6
Chin Ups: BW x 6, BW+10 x 6, BW+20 x 4 (lost most strength in my back)
Seated Row: 140 x 6, 140 x 6, 150 x 6

I lost the most strength in my back. Which was ok. I was still in "lifting shape" which was nice, since I was worried I'd crash before my workout was over.

Sun:
Squat: 135 x 6, 135 x 6, 185 x 6, 225 x 6, 245 x 4
SLDL: 135 x 6, 155 x 6, 175 x 6
Calf Raise: 90 x 6, 110 x 6, 110 x 6
1-Legged Leg Ext: 60 x 6, 70 x 6, 80 x 6

I think my legs actually got stronger in the time off. They felt like I had more driving power in my squats, and less likely to stall out at the bottom of the rep.

Best news of all? I only lost 0.5 lbs in the time off - easily water weight loss.

1337!!

Wierz
10-27-2005, 08:34 AM
Status:

Feeling really well. Diet has been ok.
Weight: 152.4

Wed:
Military Press: 3 x 6 (105, 105, 115)
Arnold Presses: 2 x 6 (35s, 40s)
Upright Row: 2 x 6 (140, 150)
BB Shrugs: 3 x 6 (155, 185, 205)
DB Curl 3 x 6: (40s, 40s, 45s)

meh... legs or upper body tonight.. I'll just pick and do the other on Sunday.

meh...

Wierz
11-01-2005, 06:54 AM
Weight:
152.5

Mon:
Bench: 135x6, 135x6, 175x6, 195x4 - no spot >:[
Incline DB Press: 60s x 6, 65s x 6, 70s x 6
CGBP: 125x6, 135x6
Chin Ups: BW x 6, BW+15 x 6, BW+20 x 6
BO BB Rows: 135 x 6, 145 x 6
BB Shrugs: 155 x 6, 175 x 6

Diet inconsistency is killing me. Pretty much at a plateau for bench and alot of pressing exercises.

Wierz
11-03-2005, 06:26 AM
Weight: 153.1

Wednesday:
Squat: 135x6, 135x6, 185x6, 245x6, 265x2
Calf Raises: 90x6, 110x6, 110x6
SLDL: 135x6, 155x6, 175x6
1-Leg Leg Ext: 90x6, 90x6, 100x4

Wierz
11-04-2005, 06:17 AM
Weight: 152.8 (AaaAAArrrGgggHH!!)

Military Press: 95x6, 115x6, 125x5
Upright BB Row: 95x6, 105x6
Lat Raises: 25x6, 30sx6, 30sx5
Rope Curl: 130x6, 140x6, 150x6
DB Curl: 40sx6, 45sx6
Abs

I spaced out and forgot shrugs... sheet...

Wierz
11-08-2005, 06:20 AM
Weight: 152.9 (weekends kill me.. not for long)

Leaving my job this week and moving to boston to be w/ my GF. Plus, our roomate (her best friend) is beautiful, so living with two beautiful women and going to BU was too much to pass up. Now I just need to find a gym that I won't have to sell a kidney to join. :/ I checked one out that was pretty good in price, but they didn't even have one power rack in the entire place! Argh!

Mon:
Bench 135x6, 135x6, 175x6, 205x3 (I'm trying to break a plateau so thought I'd try some heavy weight)
Incline DB Press: 60sx6, 65sx6, 70sx6
Tricep Ext: 120x6, 150x6
DB Flys: 35sx6, 40sx6
BO BB Row: 135x6, 145x6, 145x6
Lat Pulldns: 150x6, 160x6, 160x6
Bo 1-Arm Row: 60sx6, 70sx6
Abs (I'm doing weighted decline situps - 3 x 8 - with 70 lb DBs now, and people look at me like I'm an idiot)

Tonight is legs. I'm seriously considering moving to a 3x8 rep workout. I've given this routine more than 6 months to give results (which it has), and I feel like I could use a change. We'll see. From the very beginning of this, I've gone from 139lbs @ 8% BF to 153lbs @ 9%-10% BF. Good progress, but about 10lbs short of where I set out to be in December. Once I get settled in Boston, it'll be easier to maintain diet on weekends, because I'd been travelling from Maine to Mass every weekend.

Wierz
11-09-2005, 06:15 AM
Weight: 153.6 (w00t!)

Tues:
Squat: 135x6, 135x6, 185x6, 245x6, 265x3
SLDL: 135x6, 155x6
ATF Front Squats: 135x6, 155x6
1-Leg Ext: 90x6, 90x6
Seated Calf Raise: 90x6, 110x6, 110x6
Standing Calf Raise: 225x6, 245x6

it went ok.. Sunday is the big move to Boston. Fun. :/

Wierz
11-11-2005, 06:01 AM
Weight: 154.2 (w00t.. must be doing something right)

Thurs:
Bench: 135x6, 135x6, 175x6, 195x6 (no assistance, 200 next week)
Incline DB Press: 60sx6, 70sx6, 75sx3
BO Row: 135x6, 145x6, 155x6
Lat Pull Dn: 150x6, 160x6, 160x6
Upright Row: 80x6, 90x6, 95x6
Shrugs: 155x6, 175x6, 195x6
Abs

Legs tonight...

Wierz
11-16-2005, 11:16 AM
Moved to Boston on Sunday. Haven't found a gym yet (I'm looking into a YMCA up the road from me, probably cheaper than any other gym and we'll see if the equipment is any good).

Unfortunately, my diet has gone to **** while I'm looking for jobs and finishing moving in, so when I get back into it it'll be uphill some to get back to where I was. But a few weeks off isn't going to ruin any large gains I've made.

Next week I hope to be in a new gym and starting interviews for jobs - then school. meh