TheVrolok's Getting Back Into Shape Journal (Critiques please!)

[TheVrolok]

This journal spans over 1.5 years now and it's got some ups and downs, months on and months off. But I like to keep it (rather than starting a new one) to maintain motivation and to see where I've been.

FitDay

Latest Update to avoid scrolling:
513 Macro 1 Micro 4 Day 1

Squat
225x5
245x5
265x5
285x5

Front Squat
135x8
155x8
185x6

Cleans
135x5
205x4
205x3
205x2

Leg Press
290x15
290x10x3

Leg Extensions
70x30
65x30x3

Leg Curls
75x15x4

Abs

[TheVrolok]

4-13-07
Worked all night last night, slept all day, had to get a quick/small workout in before I went out just to use the muscles a bit.

Bench
135x10
185x8
185x8
205x6
205x6

Upper Pec Cable Crossovers
40x10x1
50x10x2

Lower Pec Cable Crossovers
30x10x2
40x8x1

Bicep Bar Curls
75x10x3

Tricep Cable Pushdowns
70x10x3

Ran a 7:30 mile, jogged a slower pace for another 5 mins. Did another 5 mins of other cardio conditioning (mostly jumping rope). Then finished with my ab routine.

Messed up my diet pretty well with a hard night of partying, seeing as alcohol accounted for half of my calorie intake.

[WILL006]

Nice benching man, real strong

[TheVrolok]

4-15-07

Quick lift before the gym closed in between studying for an exam tomorrow and writing a paper.

Incline (45 degrees) dumbbell press
50x10x3

Shoulder press (hammer strength machine)
70x8x2

Hang Cleans (first time since high school 4 years ago)
135x5x5 just to get the feel back, probably could have gone a good bit heavier

Lat Front Pulldowns
120x10x3

Seated Cable Rows
120x10x2

Upright Barbell Rows
85x10x2

Barbell Shrugs
225x8x3

Finished as usual with my ab routine.

Got it done in just an hour or so, so I was moving pretty quickly. I admittedly haven't worked my shoulders/back too hard since I had a shoulder injury a couple years back and I really lament that now. I really wanna get these weights up - of course this'll be challenging because I'm still trying to lose some fat so gaining much muscle might not be possible for me at the moment.

[TheVrolok]

4-23-07

After week or more of some unbelievably busy school work and a couple personal issues that arose, I finally hit the gym again. I totally blew my diet and workout schedule over the past 10 days and I'm feeling it.

Bench
135x10
185x8
185x8
205x4
205x4

Close Grips (first time since high school)
135x10x3

Hang Cleans
165x6x5 (still could go a decent bit heavier, but getting good form down)

Upper Pec Cable Crossovers
60x10x3

Lower Pec Cable Crossovers
40x10x3

Bicep Bar Curls
75x10x3

Tricep Cable Pushdowns
70x10x3

Finished with abs and a quick run. Pretty terrible workout, but I needed to get back into things after taking a week or so off due to my schedule. Hopefully I'll be able to get back into it now.

[TheVrolok]

4-25-07

Quick lift before going out

Incline Bench
135x10
165x8x2
185x6x2

Squat (first time since high school!)
135x10
225x8x2

Deadlift (first time since high school!)
135x10
225x8
275x6x2

Shoulder press (hammer strength)
70x10x3

Seated Cable Rows
120x10x3

Finished with abs.

Pretty sad day for weights, but my shoulders have been a weak point for years. It felt great to get squat/dead back into the routine - I've neglected them since the days of pushing 'em hard in high school. Squat/dead weights weren't bad and I think I'll still be able to put up some decent weight but man, my hamstrings tightened up something fierce and I decided to let it go at that for the day. Overall, eh.

[TheVrolok]

4-29-07

Finishing up the semester - extremely busy, hitting the gym when I can.

Played 2 hours of 4 on 4 full court basketball prior to hitting the gym, so I was pretty beat as it was, but wanted to get a lift in.

Bench
135x10
185x8x2
205x6
205x4
225x2

Close Grip Bench
135x10x2
155x6x2

Hang Cleans
135x6x2
165x6x2
185x5x2

Upper Pec Cable Crossovers
60x10x3

Lower Pec Cable Crossovers
40x10x2
30x10

Bicep Bar Curls
85x10x3

Finished with abs.

Was actually pretty happy with the lift, some of the weights weren't there but considering I was pretty beat from the bball, I was fine with things. Numbers should improve easily when I'm rested. Close grip/hang cleans are starting to feel more natural again which is positive. Glad I'm putting some stuff I haven't done in years back into the routine.

[Behemoth]

Whers the updates homes?

You originally from state college or just go to school there?

[TheVrolok]

Whers the updates homes?

You originally from state college or just go to school there?

2 weeks of finals, then senior week, then a week of relaxing at home. A lotta studying, and then even more partying. Finally getting back on the horse now that all has calmed down. Pretty pissy that I put off working out but it's one of those times that don't come again - saying goodbye to all the college friends, etc. So eh, worth it.

I'm originally from the Allentown area, but I've spent the last 4 years at Penn State and I'll probably be here for another year or so doing some graduate work. You know the area? Western, PA?

[TheVrolok]

5-30-07

First day back in the gym due to the aforementioned non-sense. College graduation and what not.

Bench
135x10
185x10
185x10
205x6 annnnd spent

Hang Cleans
135x6
145x6
155x6
165x5
185x5
195x3

Bicep Curls - Barbell
85x10x3

Tricep Rope Pushdowns
70x10x3

Pec Cable Crossovers
50x10x3

Lower Pec Cable
30x10x3

Abs and out.

Started off completely disgusted with bench.. just ran out of gas. Eh, that's what I get for taking damn near a month off. Hang cleans actually went better than I had thought they would and the rest of the workout was about average for where I was at before I took a break. So all in all, not terrible. Getting back on the horse now. Just gotta restart keeping my fitday updated. :P

Oh, and put on 5ish lbs.. I can tell you it was sure as hell not muscle. 3 cheers for working backwards... (it was worth it for the last few weeks )

[BCorn]

do the hang cleans ever bother your shoulders?

[TheVrolok]

do the hang cleans ever bother your shoulders?

Back in high school they used to, but it hasn't been a problem yet. This is probably only the third or so day since I've added them back into my workout.

[TheVrolok]

6-1-07

Incline Bench
135x10
155x8
175x6
just died after that.. no idea what happened, just died on the bench

Squat (ATF)
135x10
225x10
275x6
first day squatting in a month or so.. so that's about it for today.

Shoulder Press (hammer smith)
70x10
80x10x2

Lat Pulldowns (leaning back at a 45)
120x10
140x10x2

Lat Cable Rows
120x10
140x10x2

Upright Barbell Rows
85x10x3

Deadlift
135x10
225x8x2
275x6
first day deadlifting in a month.. stopping there

finished up with some abs

Started off rocky with a pretty bizarre and poor showing on the incline bench, but after that things went pretty well. Actually went up in weight easily in a few exercises which was a bit odd. Really enjoyed the squatting/deadlifting (what little I did do). Overall, had a good time working out. I feel that I need to sit down and really write out some workouts plans, or perhaps steal the suggested ones from here because I just don't feel structured enough and I feel like today, I did some light shoulders/lats/back but nothing really worked heavily. So we'll see.

[TheVrolok]

6-5-07

Bench
135x10
185x10
185x10
205x6 annnnd spent.. again..

Hang Cleans
135x8
155x8
177x6
197x4
207x3

Bicep Curls Dumbbell
35x10x3

Tricep Rope Pushdowns
70x10x3

Pec Cable Crossovers
70x10x3

Lower Pec Cable
30x10x3

Abs and out.

Everything went pretty well except for bench. It's so bizarre, I just run out of energy mid set.. I'm assuming my muscles just aren't back into the mood to bench yet.. taking 4 weeks off made me pretty lazy. Cleans went well. One of those days. Perhaps a regular sleep schedule would help things out too.. 60-70 hour work weeks aren't too conducive for that. :P

[TheVrolok]

6-14-07
Bench
135x10
185x10x2
205x4x3
225x2x2

Hang Cleans
135x10
165x6x4
177x4x2

Bicep Curls Barbell
75x10x3

Tricep Rope Pushdowns
60x10x3

Pec Cable Crossovers
70x10x3

Lower Pec Cable
30x10x3

Abs and out.

Did a mile run before lifting which made me feel a little weak throughout the workout, but things didn't go too badly. Working like 65-80 hours a week, so hitting the gym had been spotty, kinda bummed about it.

[TheVrolok]

6-18-07

Bench
135x10
185x10x2
205x4x3
225x2x2

Hang Power Cleans
135x10
165x6x4
177x4x2
197x4x2
207x3x2
217x2x2

Decline Bench
135x10
175x8x2
185x6x2

Bicep Curls Barbell
75x10x3

Tricep Rope Pushdowns
60x10x3

Abs and out

[TheVrolok]

6-19-07

Incline Bench
135x10
155x8
175x6x2
185x4

Squat (ATF)
135x10
225x10x2
275x6x2

Shoulder Press (hammer smith)
80x10x3

Lat Pulldowns (leaning back at a 45)
140x10x3

Deadlift
135x12
225x10x2
275x6x2

Did a lot of random small weight burn outs for shoulders/lats. Then abs and out.

[TheVrolok]

Started my second and third job over the last month so I've been putting in 80-120 hour weeks at work. I've been getting into the gym once or twice a week which is far less than I had hoped I'd work out this summer, but at least I'm maintaining somewhat. Too bad I need the cash. Got a good lift in yesterday and I'll try to start updating the journal again.

7-17-07
Bench
135x10
185x10
195x8
205x6x3
225x2x2

Hang Power Cleans
135x10
177x6x6
187x4x2

Decline Bench
135x10
185x8x3
195x6

Bicep Curls Barbell
75x10x3

Tricep Rope Pushdowns
60x10x3

Abs and out

[TheVrolok]

7-20-07

Incline Bench
135x10
155x8
165x8
175x6x4

Squat (ATF)
135x10
225x8x2
245x8x2
265x6x2

Shoulder Press (hammer smith)
80x10x3

Lat Pulldowns (leaning back at a 45)
140x10x3

Lat Cable Rows
140x10x3

Upright Barbell Rows
95x10x3

Deadlift
135x12
225x10x2
Gave up after being tired from squat.

Pretty good lift day really all things considered. Now that my work schedules are a bit cut back I'll be getting back on track and hopefully losing the few extra lbs I put on recently.

[TheVrolok]

7-22-07

Bench
135x10
195x8
205x6
215x4
225x2x2
235x2

Hang Power Cleans
135x10
177x6x6
187x4x2

Cable Pec Crossovers Upper
70x10x3

Cable Pec Crossovers Lower
30x10x3

Bicep Curls Barbell
75x10x3

Tricep Rope Pushdowns
70x10x3

Abs and out

Feel like I'm getting back into a rhythm again, should see some gains here and there over the next few workouts.

[TheVrolok]

7-24-07

Incline Bench
135x10
155x8
175x6
185x4

Squat (ATF)
135x10
225x8
245x6
265x4
275x4

Shoulder Press (hammer smith)
80x10x3

Lat Pulldowns (leaning back at a 45)
140x10x3

Upright Barbell Rows
95x10x3

Deadlift
135x12
225x10
245x8
255x6
275x4

Abs and out

Hand to get this lift in quick, was late in getting to the gym and was closing shortly. No gains per se, but all the weights went up easily and I felt that I could have put some extra poundage on if I had the time to do extra sets. We'll see what happens next lift.

[TheVrolok]

7-22-07

Bench
135x10
195x8
205x6
215x3
225x2
245x1 (Ties a PR from High School - Which is both good, and equally disappointing - suppose that happens when you stop working out for a few months each year)
255xNope

Hang Power Cleans
135x10
157x8
177x8
187x4x2

Cable Pec Crossovers Upper (rec hall)
42.5x10x3 (up weight - different machine)

Cable Pec Crossovers Lower (rec hall)
15x10x3 (same weight - different machine)

Bicep Curls Iso Cable
20x10x3

Tricep Rope Pushdowns
70x10x3

Abs and out

Pretty good lift - too bad I work tomorrow from 7am Friday to 3am Saturday then the gym is closed on Saturday. No lifting till Sunday afternoon!

[TheVrolok]

8-1-07

Incline Bench
135x10
155x8
175x6
185x3
195x2x2

Squat (ATF)
135x10
225x8
255x6
275x4
295x4
315x2

Standing Shoulder Barbell Press
95x10
95x8x2

Shoulder Press (hammer smith)
80x10x3

Lat Pulldowns (leaning back at a 45)
140x10
140x8x2

Seated Lat Rows
140x10x3

Upright Barbell Rows
95x8x2

Deadlift
135x12
225x10

Barbell Shrugs
225x8x3

Abs and out

New weight for incline and squat.. getting closer to where I was in high school which means soon I'll be back to the point where I can start making new lifetime PR's/1RM's. I just died at the end during deadlift, I might move it to right after squat or maybe one exercise after... tho perhaps I'll just add another day to my lifting cycle and move dead there. After 1 hour 20 mins of lifting I just didn't have much left for dead. Good lift today though, after being off (got called into work last minute the last two days) for a few days.

[TheVrolok]

8-3-07

Bench
135x10
195x7
205x4x3
225x2

Hang Power Cleans
135x10
157x8
177x6
187x4x2
197x2

Cable Pec Crossovers Upper (rec hall)
42.5x10x3

Cable Pec Crossovers Lower (rec hall)
15x10x3

Bicep Curls Iso Cable
20x10x3

Tricep Rope Pushdowns
70x10x3

Abs and out

Awful workout. Woke up at 6:30pm (I work nights, sleep days mostly), friends called me to go out to the drive-in at 8:30 (leaving shortly for Simpsons and Transformers - sweet) so I had to rush my workout and therefore I never really got into it. I hate rushing my workout or working on a tight schedule but I didn't have a choice tonight. Bench sucked. Down from my last bench day which sucks, but I think I can attribute it to my celerity and lack of focus. Oh well, it should be a good night.

[TheVrolok]

8-19-03

Bench
135x10
195x8
205x4x3

Hang Power Cleans
135x10
157x8
177x4x3

Cable Pec Crossovers Upper (rec hall)
42.5x10x2

Cable Pec Crossovers Lower (rec hall)
15x10x2

Bicep Curls Iso Cable
20x10x2

Tricep Rope Pushdowns
70x10x2

Dips
BWx6x2

Abs and out

First day in the gym in about 2 weeks. Back to back 80 hour work weeks and moving apartments cut into my gym time. This was a rushed lift because I got it shortly before the gym closed but it was ok, my bench was hurt pretty obviously but it felt good to get in and use some muscles; also, I got dips into my workout, which was nice.