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Thread: ok starting a new split routine

  1. #1
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    ok the plan is to go 4 days a week, hopefully my mom doesnt **** with me this time...

    main goal is to bench 90lb dumbbells for reps and 185x8 on barbell bench flat back no leg drive...

    i can currently do 185x8 with back arched and leg drive...

    yesterdays workout

    flat db bench
    70sx8 felt like toys but really unstable
    75x8 felt like toys again but even more unstable...
    70sx8
    70sx8...my first 6 reps go up real fast

    incline db bench
    40sx10
    45sx10
    45sx10

    flat bench flies
    45sx10
    45sx10
    45sx10

    close grip bench press
    115x10 fast
    115x10 fast
    115x10 fast

    behind neck tricep extension with dumbbell
    50x10
    50x10
    50x10

    tricep pushdown machine
    most of the stackx10
    most of the stackx10
    most of the stackx10
    (think it was 110 or something)

    ahh thinking of what rep range i should do...

    heres todays workout

    deadlifts
    135x5
    175x5
    205x5
    230x5
    260x5 PR

    one arm dumbbell row
    70x10
    70x10
    70x10

    chest supported row
    45 plate+25 platex10
    45 plate+25 platex10
    45 plate+25 platex10

    cable rows
    100x10
    100x10
    100x10

    was pretty easy but never did these before so had to get form decent

    pullups...
    7xbw shoulda done these earlier
    5xbw

    chinups
    5xbw done with those

    incline dumbbell hammer curls
    40sx8
    35sx10
    35sx10

    close grip barbell curls
    65x10
    65x8
    65x4

    forearm curl thingys with barbell
    95x10
    95x10
    95x10

    supersetted with CCCCLLLLOOOSSSEEEE grip barbell curls
    60x8
    60x6
    60x4

    curls are for girls

    legs tomorrow...gonna try one legged squats on smith machine, think my right leg is a lil stronger than my left...my left arm is a bit stronger than my right tho
    Last edited by frank; 08-19-2008 at 07:08 PM.

  2. #2
    Senior Member cphafner's Avatar
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    Quote Originally Posted by frank View Post

    legs tomorrow...gonna try one legged squats on smith machine, think my right leg is a lil stronger than my left...my left arm is a bit stronger than my right tho
    What are talking about 1 leg smith squat? Just squat dude.
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  3. #3
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    Quote Originally Posted by cphafner View Post
    What are talking about 1 leg smith squat? Just squat dude.
    its like a normal squat, just with one leg...
    Last edited by frank; 08-08-2008 at 06:32 PM.

  4. #4
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    ok didnt post leg day but all i did was squats, leg press, calves on leg press and a seated calf machine (not raises)...

    today was shoulders

    seated db shoulder press
    45sx10
    50sx10
    50sx8 (shoulda used my chalk)

    side db lateral raises
    15sx10
    15sx10
    15sx10

    reverse flies on incline
    25sx10 too heavy, burnt out
    20sx10
    20sx10

    hah i was sliding across the gym in the incline bench, was putting too much pressure on it

    upright barbell rows
    65x10
    75x10
    75x10

    db shrugs
    55sx10
    65sx10
    75sx10

    gotta go heavier next time...
    Last edited by frank; 08-11-2008 at 11:06 AM.

  5. #5
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    woowooo chest day!

    ok flat dumbbell bench press
    70sx8
    75sx8
    80sx6 and a half
    75sx6 and a half

    gonna get 80s for 8 next week...

    incline dumbbell bench press (incline was a tad high, i shoulder press more :/)
    40sx10
    45sx8
    45sx9

    flat dumbbell flies
    40sx10
    45sx9
    45sx8

    close grip bench press
    135x4 this **** is so weak compared to my normal press
    115x8 go real smoothe for 7 reps locked out and i just lose it
    115x7

    dips
    bwx10
    bwx9 and a half :/
    bwx9 and a half

    all my half reps are pretty much in the middle of lockout...

    skullcrushers
    65x6
    55x8

    not doin those today...

    tricep pushdown machine with bar supersetted with rope pushdowns
    100x10, 50x6
    110x6 then 100x3, 25x6 each arm on rope pushdowns
    100x8, 25x6 each arm on rope pushdowns


    the half bench crew was here today

  6. #6
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    ok back/bis today

    deads
    5x135
    5x185
    5x210
    5x235
    5x265 PR...way too light gonna try 275 next week!

    one arm dumbbell rows
    75x10
    75x10
    75x10

    80s next week!

    lat pulldown machine
    90x10
    100x10
    90x10
    80x10

    close grip cable rows
    100x10? either 100 or 90
    120x10
    130x10 ****ty reps
    90x10

    hammer curls
    40sx8
    35sx8
    35sx8

    preacher curls
    95x1 too short for this machine...and im 5'8
    85x4
    60x8
    60x8

    gotta work on my biceps some more, my forearms are as big as them

  7. #7
    SchModerator ZenMonkey's Avatar
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    not to bust up in here with advice, but you split looks subpar. i bet you would benefit greatly from a split that seperates body parts better and even specializes on chest if you want.
    Sarvamangalam!

  8. #8
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    Quote Originally Posted by ZenMonkey View Post
    not to bust up in here with advice, but you split looks subpar. i bet you would benefit greatly from a split that seperates body parts better and even specializes on chest if you want.
    what do you mean?

    monday-chest/tris
    tuesday-back/bis
    wednesday-legs
    thursday or friday-shoulders/traps

    this is probably the most common split

  9. #9
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    leg day

    squats
    115x10
    115x10
    135x10
    135x10

    start with 135 next week...

    lunges
    65x10
    65x10
    65x10

    leg press
    90x10
    90x10
    90x10

    calves on leg press
    90x10
    180x10
    270x10
    360x10

    seated calf machine
    90x10
    90x10
    90x10
    90x10

    other calf machine
    205x10
    220x10
    205x10

    shoulders on thursday or saturday

  10. #10
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    ughhh didnt eat enough yesterday, really messed me up today...

    almost killed myself tossing dumbbells around

    flat db bench
    75sx8
    75sx8
    75sx6
    70sx6

    incline db bench
    45sx10
    45sx10
    50sx10

    incline db flies
    30sx10, didnt like these felt it in shoulders too much

    flat db flies
    45sx9
    45sx8

    close grip bench press
    135x8
    135x4
    135x2

    so weak compared to my normal bench...gotta work on tris before i try to max at 245

    weighted dips
    bw+35x8
    bw+45x5
    bw+45x2

    gotta try to eat alot more, routine isnt the problem for me...

  11. #11
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    back/bis

    double OH deadlift, no gear
    135x5
    185x5
    210x5
    240x5
    275x5 PR

    one arm dumbbell row
    80x10...why am i doing these :/

    barbell rows
    135x10
    135x9
    135x7

    close grip cable rows
    90x10
    100x10
    110x10

    lat pulldown machine
    80x10
    90x7, 70x4
    90x6, 70x6

    hammer curls
    40sx8
    40sx8
    45sx8

    close grip barbell curls
    95x2
    85x3, 65x4
    65x8

    weighted decline situps
    45x10
    60x10
    60x10

    walked on the treadmill for 5 mins

  12. #12
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    well im back from vacation, i found a golds gym and went there several times...im stuck going to ballys today.

    i can remember most of my workouts

    last friday shoulders/traps/legs/calves (missed Wednesday due to car ride)

    didnt get to eat a pre workout meal

    db shoulder press
    45sx10
    45sx10
    45sx9
    40sx10

    side db raises
    15sx10
    15sx10
    20sx8, 15sx5

    reverse flies
    25sx10
    25sx10
    25sx6, 20sx5

    vertical upright rows with barbell
    65x10
    75x10
    75x10

    shrugs
    2ppsx10
    2ppsx10
    2ppsx10

    squats
    135x8
    135x8
    135x8
    135x8

    leg press
    1ppsx10
    1ppsx10
    2ppsx10

    calves
    2ppsx10
    2ppsx10
    2ppsx10

    calves on leg press
    4ppsx10
    4ppsx10
    4ppsx10

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