Workout Blog

[RATM1731]

Allright, this is gonna be my workout blog thing. I should be posting in here frequently.

ANY AND ALL CRITIQUING IS WELCOME! Help me improve.

Max bench of 2/1/06: 155lb. I deadlifted 205lb once, may be able to get more, but I guess we'll say that is my max as of now.

[RATM1731]

Routine as of 1/23/06 (WBB #1):

Routine Split and Exercise Selection (Part I)

Day 1 : Chest and Back

Chest

Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps

Back

Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps

Day 2 : OFF

Day 3 : Legs

Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Day 4 : OFF

Day 5 : Shoulders, Triceps and Biceps

Shoulders

Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps

Triceps :

Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps

Biceps :
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps

Day 6 : OFF

Day 7 : OFF

[RATM1731]

1/23/06 Workout:

Chest

Flat Barbell Bench Press: 95lb 2x8
Low Incline Dumbbell Press: 30lb dumbell each hand 2x8
Dips: Couldn't do, no where to do them.

Back

Chin ups: Couldn't do, no where to do them.
Deadlifts: 75lb 2x8
Barbell Rows: 30 lb dumbell each hand 2x8
Shrugs : 50lb 1x20

[RATM1731]

1/25/06 Workout:
I didn't follow the Wed. routine. I worked out with my uncle and did ALOT of shoulders. And a little legs, so I will probably do legs on Friday.

[RATM1731]

Off today. Next workout will be tomorrow.

[RATM1731]

Oh yeah, I wanted to do some before measurments..these measurments are only after 2 days of working out, so they will be my "before measurments".

Bicep unflexed - 12"
Bicep flexed - 13.5"
Stomach unflexed (pushed out as much as I could) - 35.5"
Chest (pushed out as much as i could) - 38.75"
Calf unflexed - 15.5"
Calf flexed - 15.75"
Quad unflexed - 22"
Quad flexed - 22"
Forarm - 11.75"

[RATM1731]

1/27/06 Workout:

Squats : 100lb 2x8
Hack Squats : Can't do..don't have the equipment.
Leg Curls : 45lb 2x8
Straight Legged Deadlifts : 100lb 2x8
Standing Calve Raises : (Holding 45lb weight) 4x10

Did this routine 2 times that night.

[RATM1731]

Not gonna work out tonight. Even though its my routine, my grandmother is going in for surgery. I will workout tomorrow to make up for it.

[RATM1731]

1/31/06 Workout:

Chest

Flat Barbell Bench Press : 100lb 2x8
Low Incline Dumbbell Press : 30lb dumbell each hand 2x8
Dips : ---

Back

Chin ups : ---
Deadlifts : 100lb 2x8
Barbell Rows : 30lb dumbell each hand 2x8
Shrugs : 70lb 1x10

[RATM1731]

2/1/06 Workout:
Squats : 105b 2x8 (plus 5 pounds this week..)
Hack Squats : Can't do..don't have the equipment.
Leg Curls : 50lb 2x8 (plus 5 pounds this week..)
Straight Legged Deadlifts : Didn't do
Standing Calve Raises : (Holding 45lb weight) 4x10

Also found out my max bench..and deadlift.

Max bench: 155lb
Max deadlift: (Not really max, just put some weight on and tried it.) 205lb

[RATM1731]

2/3/06 Workout:
Shoulders

Military Press in Rack : 55lb 2x8
Seated Dumbbell Press : 30lb dumbell each hand 2x8
Standing Lateral Raises : 65lb 2x8

Triceps :

Narrow Grip bench Press : 50lb 2x8
French Press : 50lb 2x8

Biceps :
Barbell Curls : 45lb 2x8
Hammer Curls : 30lb dumbell each hand 1x8