
so i started "technically" lifting in spring of 2007 (had no idea what i was doing and was going nowhere with it with no goals) as a way to assist my martial arts practice. eventually i got more and more into lifting as an independent hobby. i wouldnt say i got serious about it til november 2009 when i first found this site and finally started getting the right information. so 9 months later, here i am.
A Little Background Info:
Current Weight: About 190lbs (started around 170180lbs in Nov)
Height: 5'9.5"
Age: Currently 25
Goals: Mainly strength, hypertrophy secondary
Background on Past Routines:
Started with WBB Original back in Nov
Then eventually went on to a 3 day full body
Then did HCT 12 when it first came out
Current Routine Info:
Right now im back on the 3 day full body routine (from the Four Laws of Growing article). I'd say at the moment I really like this routine and HCT 12, so when it comes time to switch things up again ill go back to the HCT 12, then prolly back to another variation of this.
The Routine:
(Modified a slight bit from the original to fit my lifting style)
DAY ONE
Front Squats
Half Presses
Angled BB Row
DB Shoulder Press
Chinup
Close Grip Bench Press/Bent Over Lateral Raise (alternating with about 30 secs of rest between)
DAY TWO
DB Lunge
Incline DB Press
Neutral Grip Pullup
DB Lateral Raise
Single Arm DB Row
Weighted Dips/BB Curl (alternating with about 30 secs of rest between)
DAY THREE
Sumo Deadlift
Bench Press
Lat Pulldown
Front Raise
Incline Neutral Grip DB Press (done more like a DB Punch Press)
Leg Press
Nutrition/Supplements:
SUPPLEMENTS
Micronized Creatine Monohydrate
Protein Powder
Omega 3's
MultiV
im always trying to improve on my nutrition but lately i've been adding a lot more eggs and lean meat to my diet. i'd say i drink about a half a gal+ of milk a day, water of coarse, PWO shakes and pre bedtime shakes. also been trying to add a bit more fruit and veggies.
A Little Background on the Main Lifts:
Squat: Started i think somewhere around 100lbs. i can now do about 200225 for reps on backsquats, probably more but i'd be sacrificing form. I'm currently doing front squats, in which i've backed off a bit to about 190 so i can take it slow and really try to perfect my form.
Deadlift (Sumo Variation): Started around 150lbs for reps. i just hit 300lbs for 6 reps this passed saturday, and i still feel like its going up
Bench: Started around maybe 100120lbs for reps, now doing 165170 for reps. however, i've been stuck at that number for a quite a while now and im tryin to bust that plateau. instead of doing 6 ramping sets with the 6th set being my heaviest, i work up to my 5th set, then drop a bit of weight for the 6th and try cranking out as many as i can, so i'll see if that helps anything
Shoulder Press: Don't necessarily remember where i started, but i believe its was around 50lbs or so. during HCT 12 i was able to get up to 90lbs for reps standing
Short Term Goals:
Deadlift: Now that i got my deadlift up to 300lbs, my next goal is 350, which i hope to hit within a few months
Squats: I'm more focused on getting my form down than adding a ton of weight, but i'll be happy as long as i can do within 50lbs of my deadlift with good form
Bench: 200lbs for reps. i feel like i should be able to do this already but perhaps there a weak link in my form, so im trying to figure out what it is and correct it
Shoulder Press: 100lbs+ with good form
Pullups: i used to be able to crank out up to 1314 per set, now im lucky if i can get 5 in (i'm guessing the added body weight?) as long as i can do at least 10 i'll be happy
I hope to hit at least most of these goals by my 1 year of serious lifting marker (about 3+ months from now)
I'm not gonna post my reps/weight for every exercise i do, as it tends to get a bit tedious. so instead, ill just post up my main lifts and any other lifts that i've made progression on, plus anything that i think would be important to jot down. i hope to look back on this original post about 6 months from now and see some serious progress.
Any advice or input along the way will be greatly appreciated
Last edited by soclydeza; 07122010 at 03:34 PM.
Friends don't let friends slam weights on the ground after every set
so last week was the final week of the 3day fullbody before i wanted to switch it up. i was too busy to post anything up, not that i made any new PRs or anything anyway.
anyways, now i'm back on HCT12, the chosen exercises are as follows:
A
Lat Pulldown
Close Grip Cable Row
DB Bench Press
DB Shoulder Press
Tricep Cable Extension
Abwork
B
Back Squat
Sumo Deadlift
Calf Raise
DB Curl
Side Bend
i kinda fell off the wagon for a day or two at the end of last week, but now im back on. this seems to happen to me as i lose inspiration for a few days and have to kick myself in the ass to get back on track, and it always seems to happen about every 4 weeks. anyway, ive been making my shakes a lot, been keeping up with my meals and have been including more eggs and fruit in my diet, not to mention i dont have to work the superearly shift at work this week as i usually do, so this should be a good week as far as nutrition and recovery go and im gonna make the best of it.
as for today's workout, i just started fresh with HCT12 on day 1:
Lat Pulldown
80 x 6
90 x 6
100 x 6
110 x 6
120 x 6
125 x 6 x 2 x 2 x 2
Close Grip Cable Row
60 x 6
70 x 6
80 x 6
90 x 6
100 x 6
110 x 6 x 2 x 2 x 2
DB Bench Press
40 (each hand) x 6
45 x 6
50 x 6
55 x 6
60 x 6
65 x 6 x 2 x 2 x 2 < i could've easily done a set with 2 70's, but someone was hogging the one set, and the other set was nowhere to be found, so i had to stop at 65
DB Shoulder Press
25 (each hand) x 6
30 x 6
(couldnt do 2 35's for the same exact reason at the 2 70's, except i later found the other set of 35's on the other side of the gym on the floor between the 2 smith machines and also found out that they were sitting there all day)
40 x 6 x 2 x 2 x 2
Tricep Cable Extension (overhead)
30 x 6
50 x 6
60 x 6
70 x 6
80 x 6
90 x 6 x 2 x 2 x 2
it felt look a good day. not the best, but functional enough. my next workout day will be wednesday which should be good. i always love any day that incorporated deadlifts.
my goals for this workout by the end of its cycle are 90+ (each hand) on DB flatbench, 50+ (each hand) for DB shoulder press, 3 plates+ (315lbs) for deadlifts, 45+ (each hand) for DB curls, and better squat form (as long as the weight is anywhere between 225 and 250 which wont be a problem, ill be happy, just as long as i get my form nice and solid)
Friends don't let friends slam weights on the ground after every set
B
Back Squat
135 x 6
155 x 6
175 x 6
185 x 6
195 x 6
200 x 6 x 2 x 2 x 2 <stopped short so i wouldn't steal too much energy from my deadlifts, which i favor over squatting
Sumo Deadlift
225 x 6
255 x 6
275 x 6
285 x 6
295 x 6
265 x 2 x 2 x 2 < i dont know what the hell happened but i really started having grip issues around 285 and really had trouble pumping it out at 295, which is odd because i was doing multiple sets of 6 @ 300lbs with no problem in my last routine. either this was just a fail deadlift day or i should reposition the placement of my squats so i can put full energy into my deadlifts. this was a very disappointing day for deadlifts
Seated Calf Raise
45 x 6
90 x 6
115 x 6
125 x 6 x 2 x 2 x 2
Dumbell Bicep Curl
25 (each hand) x 6
30 x 6
35 x 6
40 x 6 x 2 x 2 x 2
Abwork: Did supersets of sidebends followed by decline punchtwist crunches. worked them for 3 sets of 1520 reps each
Cardio: i threw in 20 minutes on the treadmill at the end which felt great. i havent done cardio longer than 10 minutes in a while
Workout Rating out of 10: 6.5
i always look foward to deadlift day, but i definitely failed with them today. i think im just gonna swap the placement of my squats and deadlifts so i can focus more energy on them. my squat form felt good and ill be going from 40 to 45 pretty soon the the DB curls, so i guess that was the plus side.
Last edited by soclydeza; 07282010 at 04:47 PM.
Friends don't let friends slam weights on the ground after every set
great workout session today
A
Lat Pulldown
80 x 6
90 x 6
100 x 6
110 x 6
120 x 6 x 2 x 2 x 2 < 5lbs short of what i did last time, but i definitely felt that i had more control and got a better pump this time around
Close Grip Cable Row
(I was at a different gym this time where they use the number system on the plates instead of an actual weight amount, so the number represents the plate number)
5 x 6
7 x 6
9 x 6
11 x 6
12 x 6 x 2 x 2 x 2 < i dont know how much each setting weighs, so i dont know if i matched, beat, or regressed from what i did last time. but i do know that i felt great at the end, i love this row variation
DB Press
45 (each hand) x 6
50 x 6
55 x 6
60 x 6
65 x 6
70 x 6 x 2 x 2 x 2 < beat my session from last time by 5lbs, but then again i know i could've done this last time, but the weights werent available
DB Shoulder Press
(i tried doing one arm at a time on this one to mix things up a bit, i think next time im gonna stick to the 2 arms at once though)
25 (each hand) x 6
30 x 6
35 x 6
40 x 6 x 2 x 2 x 2 < nothing changed from last time. my shoulders are tough, when they get fatigued i feel like its almost impossible to fight though it, which i dont feel on the rest of my exercises
Overhead Tricep Extension
(same story as the cable row, used setting number system instead if weight)
4 x 6
5 x 6
6 x 6
7 x 6 x 2 x 2 x 2 < i dont know that i like this variation that much, but i do feel like it works the muscle in a different way so im gonna stick with it for a while
No ab work, my lower abs are still pretty beat up from last time and i dont wanna strain myself
i incorporated a workout method that my friend uses on face pulls in which he will do a total of 30 reps, do high weight for about 6 reps (until failure at that weight), then drop the weight and continue till fatigue, and so on til you hit 30 reps (kinda like drop sets with a twist to it). i did this for 2 sets on facepulls which felt good
Workout Rating out of 10: 9.5
great workout today, no complaints
Last edited by soclydeza; 07312010 at 02:36 PM.
Friends don't let friends slam weights on the ground after every set
good day today
B
Sumo Deadlift
(I switched the position of these and squats in the routine, and i think works a lot better now)
225 x 6
265 x 6
285 x 6
305 x 6 x 2 x 2 x 2 <New PR. i dunno what happened last week. i did them at my buddies gym last week, so maybe it was a fatter bar, or the grips were worn or something. my body knows its ready to progress beyond this too. however, my grip is starting to get in the way. then again, i remember this happening when my PR was around 250, so ill just keep working these and see what happens.
Back Squat
135 x 6
155 x 6
175 x 6
195 x 6
215 x 6 x 2 x 2 x 2 < i started to notice what i was going less deep as the weight was increasing, so thats something i have to work on
Seated Calf Raise
50 x 6
100 x 6
120 x 6
130 x 6
140 x 6 x 2 x 2 x 2
Dumbell Curl
25 (each hand) x 6
30 x 6
35 x 6
45 x 6 x 2 x 2 x 2 <new PR, BUT.... ill admit that i did cheat a tiny bit. next time i do them im gonna try them with strict form and see how it goes
Sidebends + Decline crunch variations for 3 sets of 1530
Also did some dropset bicep work
Did 20 mins of cardio at the end. looked in the side mirror while i was running and noticed that i definitely but on a little bit of fat. that, plus the fact that my numbers are going up means that i have been eating enough (perhaps i should cut back a tiny bit). i found that relieving since i think the nutrition aspect of working out is by far the toughest (at least for me), so at least i know that im doing okay with that. i think all thats left now is to keep increasing intensity, which i have been doing lately. which means going all out to hit a weight that im having doubts about and really put my all into it to go beyond my own expectations.
Workout Rating out of 10: 9
Last edited by soclydeza; 08032010 at 03:43 PM.
Friends don't let friends slam weights on the ground after every set
Welcome. Congrats on the PR!
Dynamo Club Powerlifting
http://www.facebook.com/home.php?#!/...9157832&ref=ts
thanks a lot chad!
Friends don't let friends slam weights on the ground after every set
good day today, worked out at my buddies gym
A
Lat Pulldown
80 x 6
90 x 6
100 x 6
110 x 6
120 x 6
130 x 6 x 2 x 2 x 2 <i guess this is a new PR (not too sure though, gotta check my past logs), i know i could've handled this in the past but in a halfassed manner. whats important is that i felt really solid doing these
Close Grip Cable Row
80 x 6
90 x 6
100 x 6
110 x 6
120 x 6
130 x 6
140 x 6 x 2 x 2 x 2 <i guess this is a new PR too. felt really solid on these today
Dumbell Flat Press
45 (each hand) x 6
50 x 6
55 x 6
60 x 6
65 x 6
70 x 6 x 2 x 2 x 2 <feelin really good about doin these. i feel like 1 more session on this weight and ill be blowin right past it
DB Shoulder Press
25 (each hand) x 6
30 x 6
35 x 6
40 x 6
45 x 6 x 2 x 2 x 2 <not a new PR, but best i've done in a while. ive slightly changed my technique on these and i think its really helping a lot
Tricep Extension
(i usually do these seated with a rope on the cable station, but they were all taken up today so i did them on a machine which has a very similar motion to it. however, the weights marked on the plates definitely arent accurate, the amount of weight on the higher plates was scratched out and they dont move up in a simple linear fashion so i dont know what the weight was at a certain point)
50 x 6
70 x 6
? (i think 90 or 100?) x 6
? x 6
? x 6 x 2 x 2 x 2
i threw in some dropsets for chest, tris and facepulls to finish things off
did my typical 20 mins or cardio at the end
Workout Rating out of 10: 9.75
this was almost a perfect workout. most of the lifts went up relative to what they've been for a while. i've noticed that my performance has definitely been increasing. heres a few slight changes i've made to my lifting/general lifestyle that i think have really helped:
been going to bed a bit early and getting more sleep. ive also been feeling a lot better in general from this.
before bed, i do about 10 mins of light stretching coupled with breathing exercises to help relax my body for a better night sleep.
been increasing my intake of eggs and fruits, and been trying to eat more hearty breakfasts.
been drinking a protein shake before my workout, in addition to my post workout shake.
things are going great, i feel like ive entered a new phase
Last edited by soclydeza; 08052010 at 05:08 PM.
Friends don't let friends slam weights on the ground after every set
wasnt able to get a normal workout in today. i had work til noon, then had to go out for dinner for my fathers bday a bit later on, no time to go in between and the gym was already closed by the time we were done. im going on vacation for a few days and wanted to get some work in before i went so i did kind of a small workout with some of the equipment i have at home. i had to deviate from the cluster concept for most of it.
Standard Deadlifts
(i only have enough weight to get a total of 170lbs out of my bar, so i just went with high reps for this one)
150 x 12
150 x 12
170 x 12
170 x 12
Goblet Squat
(dont have a squat rack to load the weight onto, plus i figured id switch things up and do goblets, which i like doing)
50 x 12 for 4 sets
BB Curl
55 x 6
65 x 6
75 x 6
85 x 6 x 2 x 2 x 2
finished things off with some resistance band work on the arms
nothing special, wouldnt even consider it a real workout day, more of a deload day i guess but at least i got something done
Last edited by soclydeza; 08072010 at 08:03 PM.
Friends don't let friends slam weights on the ground after every set
A
Lat Pulldown
80 x 6
90 x 6
100 x 6
110 x 6
120 x 6
130 x 6 x 2 x 2 x 2
Close Grip Cable Row
(the first number represents the plate number, i dont know the actual weight)
8 x 6
9 x 6
10 x 6
11 x 6
12 x 6
13 x 6
14 x 6 x 2 x 2 x 2
DB Press
50 (each hand) x 6
55 x 6
60 x 6
65 x 6
70 x 6
75 x 6 < would be a DB press PR but ill admit i just knocked out 6 really bad reps and a 1/2 normal ROM. i just wanted to see if i could do it, but on the plus side im feeling more solid at 70lbs, so it wont be long til i can hit 75lbs in each hand with quality reps
70 x 2 x 2 x 2 <had to jump back down to 70 for the clusters
i really tried to push on the 75s and in turn ended up blowing myself out, so the rest of my workout wasn't that great
DB Shoulder Press
25 (each hand) x 6
30 x 6
35 x 6
45 x 6 <cheated a bit on this one too. i did this weight fine last session, but really felt too blown out from the DB presses to get quality reps
45 x 2
40 x 2 x 2 <had to jump down for this one too
Cable Tricep Extension
(number represents the plate number, i dont know the actual weight)
4 x 6
5 x 6
6 x 6
7 x 6 x 2 x 2 x 4 or 5 <i felt real fatigued on the first 6, but the clusters flew by with ease. my endurance must have been off today.
threw in some dips at the end for 2 sets
i didnt do cardio today since im going on a hike tomorrow
Workout Rating out of 10: 6.5
today wasn't going to bad until i tried to up my DB presses. since then i felt like i hit a wall. i went on vacation for a few days and will admit that my nutrition for those days kinda sucked (didnt eat as much as i usually do). thats probably the culprit, so i blame myself. lesson learned.
on the plus side, i just got my order of nitrean and a box of novus bars so thatll help me get my nutrition up to speed.
Last edited by soclydeza; 08112010 at 04:31 PM.
Friends don't let friends slam weights on the ground after every set
B
Sumo Deadlift
245 x 6
265 x 6
285 x 6
305 x 6 x 2 x 2 x 2 <gonna go for at least 310 next session
Back Squat
135 x 6
155 x 6
175 x 6
195 x 6
205 x 6
215 x 6 x 2 x 2 x 2 <startin to feel good with these. im feeling more confident about my form so im gonna start focusing on increasing the weight every session
Seated Calf Raises
50 x 6
100 x 6
120 x 6
130 x 6 <dropped down a bit from last time, but i went reeeaaaaal slow this round. i dont know how i feel about the machine im using for this, so i might go and finish off this round with the standing calf raises
DB Curl
25 (each hand) x 6
30 x 6
35 x 6
40 x 6
45 x 6 x 2 x 2 x 2 <cheated a TAD bit with these, but not as much as i did the last time. next session i should be able to go with these for solid reps
Workout Rating out of 10: 8.5
good workout. deads and squats felt solid. im feelin a lot better about my squat form so im gonna start focusing on working the weight up each session.
Friends don't let friends slam weights on the ground after every set
a little delayed on this post, this is my workout from 8/16
A
Lat Pulldown
90 x 6
110 x 6
120 x 6
130 x 6 x 2 x 2 x 2
Close Grip Cable Row
(number pertains to plate number, not the actual weight)
8 x 6
9 x 6
10 x 6
11 x 6
12 x 6
13 x 6
14 x 6 x 2 x 2 x 2
DB Press
50 (each hand) x 6
55 x 6
60 x 6
65 x 6
70 x 6 x 2 x 2 x 2
DB Shoulder Press
30 (each hand) x 6
35 x 6
40 x 6
45 x 6 x 2 x 2 x 2
Tricep Extension
(the cable area was taken up by a couple of bicep enthusiasts, do i did these with a dumbell)
30 x 6
35 x 6
40 x 6
45 x 6
50 x 6
55 x 6 x 2 x 2 x 2
Dips
8, 8, 7
this was a couple of days ago, so i dont remember exactly how i felt, but i do know that im stalling on a lot of these exercises which is ok cuz my deload week is coming up
Friends don't let friends slam weights on the ground after every set
today
B
Sumo Deadlift
245 x 6
265 x 6
285 x 6
310 x 6 x 2 x 2 x 2 <upped my last weight by 5lbs. i really had to push it out for these.
Back Squat
155 x 6
175 x 6
195 x 6
215 x 6
225 x 6 x 2 x 2 x 2 <im really liking squats now. like deadlifts, it took me a long time to warm up to these but now im starting to see what all the hype is about.
Standing Calf Raise
(did standing this time. number pertains to plate number, not actual weight)
5 x 6
6 x 6
7 x 6 x 2 x 2 x 2 <im starting to like these a bit more. i was gonna bag them in the next round, but i think im gonna keep them
DB Curl
30 (each hand) x 6
35 x 6
40 x 6 x 2 x 2 x 2 <decided not to try and cheat my way through 45s but instead got good, clean, solid reps out of the 40s
did some rope hammer curl dropsets on the cable machine to top things off. felt good and strong with them.
Workout Rating out of 10: 8.5
good workout day. deadlift went up by 5lbs, but i reeeeaaally had to push for it. i think im ready for a deload and a new cycle. squats feel good and i know theyll keep improving so im keeping backsquats for my next cycle.
Nutrition
so since spring ive been on a really halfassed cut in which ended up being a rebulk for most of it. im starting a serious bulk in which ill be buying most of what i eat, cooking and bringing with me to work and whatnot. i still have a bit of chubb from my seefood diet that i went on last fall/winter and wanna try and minimize how much i add to it during this phase. ill be running this until january (maybe feb, depending on how i feel) in which i will take cutting seriously, which i know i will this time.
also.....
ive been a smoker for about 10 years now. my girlfriend and i both made a date to quit, which is coming up this sunday. i hope to be successful this time considering A) my party days are pretty much behind me at this point, B) im a lot more focused on my gymwork and fitness which im sure i will see a looooot of benefits from, plus it should make bulking a lot easier, C) while i do believe that the governments taxation on cigarettes is complete BS (at least the amount that they tax them is), ill be glad im not a part of it anymore and will be saving a good $5070 a week. if theres one thing i hate its regressing in the gym, so i think making note of every little thing that has improved will help me stay quit.
Last edited by soclydeza; 08192010 at 05:43 PM.
Friends don't let friends slam weights on the ground after every set
just finished my deload and went back to the regular format yesterday. my exercise selection for this round is:
A
Neutral Grip Pullup
Barbell Row
Incline DB Press
Side Press
Skull Crusher
Dips (accessory)
Abwork
B
Standard Deadlift
Back Squat
Standing Calf Raise
BB Curl
Shrugs (accessory)
Abwork
as for the first day (yesterday):
A
Neutral Grip Pullup
(im increasing reps instead of weight, but with the same concept. got some great ideas from a few guys in a post about this, so im gonna give each method a shot for a few weeks and see which one works best for me)
reps: 1, 2, 3, 4, 2x3 = 16 reps total. im sure itll increase next time
BB Row
65 x 6
85 x 6
95 x 6
105 x 6
115 x 6
125 x 6
135 x 6 x 2 x 2 x 2 <i really like these, they definitely feel more functionally natural than most other rows. the only problem is whenever i do these and i get up to the higher weights, i get this weird sensation in my wrist. im gonna try to work through it for a bit and see if it subsides.
Incline DB Press
30 (each hand) x 6
35 x 6
40 x 6
45 x 6
50 x 6
55 x 6
60 x 6 x 2 x 2 x 2
Side Press
25 (each hand) x 6
30 x 6
35 x 6
40 x 6
45 x 6 x 2 x 2 x 2 <this is a good variation, im definitely feeling more solid in my shoulder pressing movements
Skullcrusher
45 x 6
55 x 6
65 x 6
70 x 6 x 2 x 2 x 2 <feels good to be back doing a tri exercise that i feel working
Dips
6, 6
Abwork
sidebends + decline punch crunches
Workout Rating out of 10: 9
felt really solid, im definitely feeling it today. im sore as hell.
Nutrition
im trying a serious bulk for the next few months. ill let a few garbage calories fly here and there, but otherwise trying to be somewhat clean about it. ive been cooking my own food at home and bringing it with me to work and whatnot so i think thatll be very beneficial and an aspect that i missed out on during my last bulking round.
Smoking
as of today, its been a full week since i quit. i think this time is gonna be a winner, i honestly dont even want cigs and havent all week. i occasionally miss them when im doing things that im so used to smoking during, but that goes away real quick. went to a miniparty for the fight last night and didnt even have an urge to smoke, so i think this is it. i can breathe better, i have a bit more energy, i feel better knowing that i dont smell like ass, among a ton of other benefits i've already seen. the only negatives symptoms are trouble sleeping (i think im almost through with that) and i feel a bit out of order sometimes, prolly cuz now i dont have cigs to break up and structure my time. overall, its going very well.
Last edited by soclydeza; 08292010 at 10:45 AM.
Friends don't let friends slam weights on the ground after every set
another late post, this is from the 31st
B
Standard Deadlift
185 x 6
235 x 6
255 x 6
275 x 6 x 2 x 2 x 2 <i definitely feel stronger on the Sumos than the regular, but im sure these will catch up if i work them hard enough over the next few weeks
Squat
135 x 6
165 x 6
185 x 6
205 x 6
225 x 6 x 2 x 2 x 2 <these feel good, im starting to see what these are all about. im gonna try jumping the weight up at larger increments next time so i have more energy at the higher weights (by the way, warmup sets arent posted but i do a few sets for each exercise prior to what is shown)
Standing Calf Raise
6 (machine setting) x 6
7 x 6
8 x 6
9 x 6
10 x 6 x 2 x 2 x 2 <i guess these arent as bad as i thought they were, im starting to like them a bit now
BB Curl
45 x 6
65 x 6
75 x 6
85 x 6
95 x 6 x 2 x 2 x 2 <thats a new PR for BB curls. i feel like i MIGHT have been able to work up to 100lbs, but figured id stay at 95 and go for quality reps, then hit 100 next time or the time after
Shrugs
105 x 6
125 x 6
145 x 6
155 x 6
165 x 6
175 x 6 x 2 x 2 x 2 <i know this isnt a part of the routine, but i think my traps need a bit of extra work
Abwork  just did a few sets of leg raises
Workout Rating out of 10: 9?
dont remember exactly, but from looking at the paper everything looked good
Last edited by soclydeza; 09022010 at 08:25 PM.
Friends don't let friends slam weights on the ground after every set
A
Neutral Grip Pullup
1, 2, 3, 4, 5, 2, 2, 2 = 21 total reps
Barbell Row
95 x 6
105 x 6
115 x 6
125 x 6
135 x 6 x 2 x 2 x 2
Incline DB Press
50 (each hand) x 6
55 x 6
60 x 6
65 x 6 x 2 x 2 x 2
Side Press
30 (each hand) x 6
35 x 6
40 x 6
45 x 6 x 2 x 2 x 2
Skullcrusher
45 x 6
55 x 6
65 x 6
75 x 6 x 2 x 2 x 2
Dips  8, 7
Abwork  Sidebends + decline punch crunches
Workout Rating out of 10: 9
Felt good today, got some solid work in.
Friends don't let friends slam weights on the ground after every set
B
Standard Deadlift
175 x 6
225 x 6
265 x 6
285 x 6 x 2 x 2 x 2
Back Squat
185 x 6
205 x 6
225 x 6
235 x 6 x 2 x 2 x 4 <felt like i could push out a few more on the last cluster, so i did
Standing Calf Raise
(number pertains to machine setting)
6 x 6
7 x 6
8 x 6
9 x 6
10 x 6
11 x 6 x 2 x 2 x 2
Bicep Curl
(the weight of the bar was 23lbs when i weighed it, which explains the odd numbers)
63 x 6
83 x 6
93 x 6
98 x 6 x 2 x 2 x 2
Shrugs
115 x 6
135 x 6
155 x 6
165 x 6
175 x 6
185 x 6 x 2 x 2 x 2
Workout Rating out of 10: 9.5
Went well today, most numbers went up from last week
Friends don't let friends slam weights on the ground after every set
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