Peters Journal

[pbal17]

Whats up, I have just decided to try to keep a journal.

I am 19 (20 in august) currently 6' 179lbs

Until about mid-August (from beginning of July) I work out my chest, shoulders and tri's on one day. The next day I work out my back, bi's and legs. Then I take one day off and repeat. Each day I give each area 2 exercises containing 5 sets of 8 reps, although it varies on the exercise.

Back, Bi's, Legs day:

Leg extensions
150x8
90x8 (one leg at a time)
180x8
100x8 (again one leg at a time)
150x8

Seated Row
120x8
140x8
150x8
130x8
110x10

Standing Barbell Curl
60x12
70x10
80x6
80x6
50x10

Calf Raises
200 lbs on a leg press machine, 5 sets of 10 extensions

Standing Horizontal Cable Cross
25x10
30x10
35x10
35x10
35x10

Hammer Curls
20x10 (I usually go low weight on these and then really squeeze at the end for 3 seconds)
20x10
20x10
20x10

that was it. today really wasn't my best workout, i had strained my arm before i went by doing some batting practice that i really should have just passed on.

any advice, and most likely criticism, is not only accepted but appreciated

[Cards]

Nice workout, wait till buffalo

[pbal17]

Day 2

Day of Rest

To stay sharp, I did...

Pushups
4 sets of 25 (BW 180)

Crunches
til my abs burn

Pushups with my feet raised up on a box
4 sets of 20

Sit ups
just a few sets, was starting to get tired and wasnt looking to drain all my energy

[pbal17]

Day Three - Chest, Shoulders and Tri's

Pec Fly
130x10
150x10
170x8
190x8
150x10

Rope Pull Downs
110x10
120x10x3
130x10

Dumbbell Military Press
35x10
40x10x4

Incline Dumbbell Press
40x10
45x8
50x8
55x8x2

Dips with two benchs
BW+35x10x2
BW+45x10
BW+60x10
BWx20

I superset the Dips with 8 reps of the overhead Arnold dumbbell press



The workout was alrightttt, I discovered that this journal will be useful for me to know where I should start off, weight wise, when doing an exercise. I wasted a lot of energy on the incline dumbbell press by starting with 40s, I could handle 50s without a problem and therefore next time that will be my starting point.

Also, I feel like im in a slump right now, kind of like an entire-body plateau because my weights aren't going up as fast as I want them to (not in exercise motion sense but in the actual mass). This journal should give me some new motivation though, I think it already has.

The gym I go to in Syracuse was giving out these free Accelerade drinks, they are like Gatorade but with carbs and protein in them. So, since they were free I was incredibly excited to take one. After I finished the water that I brought with me, I cracked one open and took a big sip and it was sharp at first to the taste. Then, most likely the worst after taste ever hit me and nearly made me gag. It is like the drink dies and rots away in your mouth, I tried it a few more times to make sure it wasnt just an aquired taste. It isnt, the drink is gross.

My shoulder has been hurting me, that is why my military press sucked ass by the way. I think I actually may have injured something playing baseball.

[Cards]

Keep it up, nice numbers. your making it hard to keep up dude

[pbal17]

Day Three - Back, Bi's, Legs

Calf Raises
240 lbs on my shoulders x10x5

Barbell Curls
70x10 close grip short pause after each set
70x5
70x4
70x3
70x2
70x1
Big Pause
70x7 wide grip
70x6
70x5
70x4
70x3
70x2
70x1
Big Pause
70x4 close grip
70x4
70x4wide grip
70x4

Reverse Pec Deck
100x9
100x9
120x8
90x8
80x8

Leg Extensions
170x9
190x9
200x9
210x9
170x9

Dumbbell Curls
20x10 followed by 20x10 hammer curls...three sets of that

Barbell Shrugs
225x5
225x5
225x4...fail on 5

Laying Down on Seated Row Bench Shrugs with Cable
120xuntil i couldnt
160x" "
120x" "

decent work out, my shrugs really need to improve. looking back i did way more reps on bi's then i needed to. my back needs work, i need to deadlift asap.

[pbal17]

Rested Yesterday...today was...

Chest Tri's Shoulders

Lower Cables
70x10
80x10x4

Military Press on the Machine
110x10
130x8
110x6
110x6
100x8
(super set with lateral raises)

Tricept Pull Downs
75x10x3
80x10
70x10

Flat Bench
135x5
155x5
175x3
155x8
155x3

Kickbacks w/ rope on cables
50x10
35x10
30x10

Single Arm Pull Downs
50x10
55x10

Dips
BWx8x3

****ty workout

[Bako Lifter]

Dude, what's with these workouts? You've had like two compound movements in the past three sessions...

[pbal17]

Back Bi's and Legs

Lat Pulls
120x10x3
150x5
120x2

[BLeg Press[/B]
180x12
270x10
360x8x2
270x12

Preacher Curls
(Dumbbell) 40x10
(Barbell for the rest) 90x8x2
100x8x2

Calf Raises
til they ****ing burn

Various Curls for Biceps
too much to remember, i take lower weight and squeeze the **** outta them

Shrugs
180x10x2
270x8x3
180x12

Because of Bako's very true question, I practiced form for deadlifts today and I plan to work more compound movements into my workout to really increase my core strength. Tomorrow is an off day, but I am going to spend a lot of it thinking of good **** to do on monday.

[Bako Lifter]

For every isolation lift, there is a compound 10x more effective.

[pbal17]

rested yesterday

Incline Benchpress
135x5
165x5
175x4
155x5
155x5

Tricep Overhead Extension
40x10
50x10
60x10x3

Lateral Raises
20x10x5

Upper Cable Cross
110x10
125x10
140x10x3

Pull Downs
100x10
110x10
120x10x2
110x10

Rainbow Shoulder Press

Note: i dont know the name of this, but you take a dumbbell, palm facing away almost like you are going to do a freeweight pec deck but then curve it up above your head so that the ending position is like the end of a dumbbell military press. if anyone knows that this exercise just destroys rotater cuffs or something, feel free to yell.
25x10
30x10x3

overall, alright workout with improvements in incline. i went with my friend who changed up my entire idea of what i wanted to do, but he has a legitimate reason (injuries). for now im going to stick with his routines, ill be at school in under and a month and things will change. until then i will try to do as many compounds movements as possible but otherwise just bust my ass on whatever it is we are doing, im seeing results so not everything is wasted.

[Cards]

damn son, 175 for incline. so much for passing me in chest exercises

[pbal17]

back bi's and legs

T-Bar Rows
90x10
115x8x2
115x5
90x10

Hammer Curls w/ Rope on Cables
100x10
110x10x2
95x10
90x10

Leg Extensions
180x10
200x10
220x10
180x10

Barbell Curls
60x10
pause
60x5
pause
60x10

60x10
pause
60x5
pause
60x5

dropset
80x3
70x4
60x5
50x6
40x7

Standing Calf Raises
260x10x2
240x10x2
200x15

Shrugs
180x10x2
270xas many as i could do, 6-8 rangex3
180x20

Note: still not working in compound lifts until I go to school in Buffalo. Its not like what I am doing isnt working, I have been gaining over a pound a week and my numbers and physique are improving. These next couple weeks are just a warm up to a whole semester of getting huge.

[Cards]

me and you are going to tear that town up....

[pbal17]

yes we are

[pbal17]

today was an off day, but i had nothing to do...

so i went to the gym but only to practice doing squats for the first time and deadlifts basically for the first time

squats went well, i think...feels a little weird still
on smith i did 2 sets of 90 and then 2 sets of 130 and then a final set of 90...8 reps each time

deadlifts are tough for me bc my back just does NOT what to stay straight, i keep cheating and i know im gonna injure myself if i dont have this down so i did a few with 135 on the bar but even that wasnt working so i did just the bar forever

i cant go to the gym tomorrow because im working 9-6 the next day...33 hour shift

[Bako Lifter]

Oh noezz!!! DOn't use the smith. Not even for practice.

And I see you did leg extensions yesterday. Those will destroy your knees.

Nice T-bars.

[Natetaco]

nice incline press man. you really like machines?

and yeah stay away from leg extensions, at least the peak of the lift. **** your knees up..

[pbal17]

Bako: thanks for the info

Nate thanks. i dont really like machines, ill be drifting away from them as i get going. id like to not use them at all and hopefully that will be the case in a month.

[pbal17]

proluge: i had to work from thursday morning until friday at 6. i only got a few hours of sleep in the passenger seat on my chevy cavalier with 3 other people packed in the car. in the middle of the woods. i also was an idiot and played some one on one basketball 2-3 hours before my workout. i was tired to say the least going into this.

Bench Press
135x5 (WU)
155x6
175x5
185x2
190x2 PR
205x0 FAIL =(
i died trying that
155x5

Tricep Pull Down
130x10
140x10
150x10x3

Dumbbell Front Lifts
20x10
25x10x2
27.5x8

Incline Bench
135x8x3

Kickbacks slow with big squeeze
12.5x10 per arm
15x10

Bench Dips
BWxtil i cantx2
BW+45x10 followed by kicking off the weight and going til i couldnt

Short workout, I was exhausted but THRILLED by that benching. 190x2 was good, i want to get that to 5 to be really happy. i cant wait til i can put 2 plates on each side. sooooo tired, not enough sleep, ill be sleeping great tonight.

[ZenMonkey]

yea, welcome to the squat and deadlift side of the lifting world, its amazing that some people can workout for years and never do either of these, they are god's gift to lifting. YEA DEADLIFT!! YEA SQUAT!!!
Man, with these 2 movements you can cut your workouts way down and get bigger and stronger for it! Nice!

[Cards]

I miss my Chest and tri day, or having someone to go to the gym with, august 15th man. BTW whats with this 190 bull****. Telling me you can't bench more then me, yeaaah ok. But seriously, nice pressing, and it's 12:30 and you're not online? wtf?

[pbal17]

back bi's legs

Reverse Pec Deck
100x10
90x10x3
80x10

Leg Curls
45x10x5

Leg Extensions
90x10x5

Barbell Curls
65x8
21's with 65lb barbell x 2
65x8

Seated Calf Raise
115x10x5

Preacher Curls
dropped weight sets, too much too remember...4 sets of 8
example: 70x2 pause only to change weights and then 50x6

T-Bar Shrugs
90xtil they burn
115xtil they burn
90xtil they burn

note: still tired, got a good 9 hours of sleep, but entire body is still pretty beat so i took it fairly lightly. my works hours have cut down by 10 hours a week, so i will have more energy and i hope to see it put into these numbers. i worked 8am-6pm monday, 9-6 tues wed, 9am thursday-6pm friday...61 hours in 5 days. biggggg rest tomorrow.

Cards: you can do 190x2 im sure of it, u just need a spotter. aug 15th. syracuse for a little first

[pbal17]

chest tri's shoulders

Dumbbell Flat Bench
55x8
65x8
75x8
80x8 PR
65xFail (inbetween 10 and 15)

Tricep Pull-Downs
100x10
110x10
120x10x3

Lateral Raises
a bunch, just tried to burn them out

Barbell Military Press note: i havent done these in forever, i dont know why, i just hadn't in a long time.
95x8
105x8
115x8
125x4 (i messed up where my hands were)
125x4 (i should of gotten more)

Tricep Overhead Extends
100x10
110x10
120x10x3

Flys
60x10
70x10
80x10
60x10

Note: great workout, mainly because of the dumbbell press. got a great high off of it, not to mention im starving which is an amazing feeling because its just a precursor to a good feast, feast and a half.

yeaaaaaaaaaaaaaaaaaa liftin

[Cards]

damn son, those military presses are flying up and 80's for barbell press, WHAT!@?#