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Chrispy
02-28-2006, 09:02 AM
sorry for the lame title. i just got done watching hustle and flow.
ok i'll tell a bit about myself then post my routine.
i'm 5'10" with tims on and i weigh between 159-163 pounds. i run CC. my best time last year was 19:47 and my coach wants me to hit 18:20 this year.

My Routine is Built's routine. well here it is.

Day1:
deadlifts 5x5
bent-over rows 3-8
flat-bench 5x5
incline dumbbell press 3x8
seated calf raises 3x12-20
abs 3x8-12

Day2
squats 5x5
Leg press 3x8
leg curls 3x12
hammer curls 5x5
bicep cursl 3x8

Day3:
chins 5x5
hammer high rows 3x8
standing military press 5x5
standing side laterals 3x8
standing calf-raises
abs 3x8

Day 4:
straight-legged deadlift 5x5
high leg press 3x8
leg extensions 3x12
close-grip bench 3x8
cable pressdowns 3x8

Chrispy
02-28-2006, 04:31 PM
alrighty. i saw my CC coach at the Young Mens Christian Association today and he was getting on me about my running. i'm gonna have to start running with him. after my workout i ran around hte track for 25 minutes. but anyway onto what i did. i was pretty happy with it.

Bench: set 1-4 i did 5 reps with 140. set 5 i did 5 reps with 145

Incline Db Bench: set 1&2 8 reps with 45's. set 3: 7 reps with 50's

Deadlift: set 1-4: 5 reps w/ 210. set 5: 5 reps with 220

bent over BB Rows: sets 1-3: 8 reps w/ 100

Seated Calves: sets 1-2: 12 reps with 50. set 3: 13 reps with 50.

Incline sit-ups: 1 set of 12. 2 sets of 10 with 10 lbs behind my head.


today was my first day on this routine. and my 3rd week of lifting after a 6 month break of not lifting.

Chrispy
03-02-2006, 07:17 PM
todays workout.
Squats 5x135, 5x 155, 5x 165, 5x160, 5x160
Leg Press 8x 180, 8x225, 8x225
Hammer curls 5x25, 5x30, 5x35, 5x20, 5x30
Bicep curls 3x25. then some kid took the dbs i was using cus he thought i was done. i didnt' feel like saying anything, he goes to my school and i kind of hate him, so i just went over to the pulley machine thing and did my curls on that. 10x70, 10x70.
Leg Curls 8x100, 10x110, 9x120

now i have a better idea on what i can do for legs and biceps so next day it'll be a better workout i think. cus i'll be able to set goals.

then i ran outside in the cold, and slight snow, for about 20-25 minutes.

tomorrow i'm running with my coach after school then going to the Y for Day 3 of my new workout. i'll post how that goes. i'm hoping i can get bodyweight chins 5x5. i really need to get my chins caught back up. i was doin good for a while with them, then after my break they just got shot to hell.

Built
03-02-2006, 07:20 PM
The chins will come up - you're cutting a bit now, correct?

Chrispy
03-04-2006, 07:06 AM
ok yesterday my coach and i ran 45 minutes in the park then went to the Y.

and my workout at the y was

chins well i did 5xbw and 5xbw doing pullups. then 5x bw, 6xbw, 3xbw as chinups.

hammer high rows 8x35's, 8x35's, 8x35's
standing military press 5x75, 5x80, 5x85, 5x80, 5x80
standing side laterals 8x15's, 8x15's, 8x15's
standing calf-raises (i did it by putting the squat bar on my back and 25's under my toes.) 135x15, 155x15, 165x15

i dont' have my sheet with me. i can't find it. but i did those from memory. i think they're right. if they're wrong when i find my sheet i'll correct them.


eh, i wanna lose some weight but i'm not really cutting. i'm just kinda eating how i eat.


and now i'm going to the Y for day 4. this is gonna complete my first week of this program.
abs 3x8

Chrispy
03-04-2006, 10:16 AM
ok i'm back from the Y and this is what went down.

SLDL: 185x5, 185x5, 185x5, 195x5, 200x5
Leg Press: 250x8, 250x8, 270x8
Leg extensions: 90x8, 90x8, 90x8
Close-Grip Bench: 95x8, 100x8, 100x10
Tricep Pushdowns: 80x8, 80x8, 90x8


man i get so tired/out of breath when i workout in the mornings.

but yeah so that's what went down for my first 4 days of the workout.

what weights should i shoot for for each day next week?

Chrispy
03-06-2006, 04:40 PM
ok back to day 1

so today i rocked
Bench- 145x5, 145x5, 145x5, 150x5, then someone pushed me and i did 160x3
incline db bench- 50'sx8, 50'sx7, 50'x6
Rows- 105x8, 105x8, 105x8. (when it gets hard i kinda jerk back some to help get the weight up. it's hard to explain but you most likely understand what i mean. is that alright? or should i try to keep it stricter)
Deadlift- 225x5, 225x5, 225x5, 235x5, 235x5. then after my workout some kid who used to go to my school and the kid who works at the y who spots me was helping the kid max. he did 315 so i decided to try it and i got it up. i'm wodnering am i selling myself short a little on the deadlifts. can i up the weight.
i skipped calves today. i ran 45 minutes in the woods with coach before i worked out.
incline sit ups- bwx10, 10x10, 15x10
with the weight behind my head.

and that's my workout. hows it looking. am i doing good on my goals for my weights.. shoudl i up them for anything. should i lower them for anythign.