I have made many journals in the past this is hopefully my last.(I like to start fresh) I am doing a four day split as follows:
Cycle 1 Chest-Triceps
Close Grip Bench Press:
Cycle 1 Legs-Calves-Misc.
Abs: 6 varitations x10
Seated Dumbbell Curls:
Started taking creatine today I will report back in a week with gains.
Cycle 1 Shoulders-Traps
Barbell Press: Belt
Seated Dumbbell Press: Dropset
Cycle 1 Back-Biceps
Cycle 1 Rest
My whole body is very sore, except my chest and triceps so I should be good for tomorrow.
Cycle 2 Chest-Triceps
Decline Bumbbell Press:
Incline Dumbbell Press:
Cycle 2 Legs
Wow, what a day. These squats were killer. Last time I squatted heavy was over a month ago. The first 9 reps came pretty smooth. Afterwards it was squat gasp for air, repeat. My hands were numb and legs were shaking by the 14th rep. After the 16th rep I thought my head was going to explode. Anyway tomorrow marks the day I started back up and I will be weighing myself. I started at 164lbs. I can tell a noticeable difference and I'm sure the scale will as well.
Alright so today marks my first week back. I have been taking creatine for 6 days now. Along with a 40 gram protein shake before bed. I have been eating like crazy as well. I started at 164.4lbs, today I weighed 170.6lbs. I know this is mostly water weight. Yesterday during my squats I started getting an exertion headache and it still hurts today. I have had one in the past in the back of my head by my neck and any shoulder work would hurt like crazy. However this one is in the front. Today happens to be a shoulder day. My plan is to start with the iso. lifts as from past expereince I know these don't hurt as bad as the overhead pressing. I don't really want to miss a day but, I will know if I need to stop.
Cycle 2 Shoulders
70x15 Ez bar
Anyone have any ideas on making this day more intense? After the Overhead Presses its pretty dull and I don't feel like i'm doing much. My head actually felt fine during the workout.
Just curious- Is there a reason you're doing a body part split the way you're doing it? What are your goals?
Also- nice 20 rep squat
Cycle 2 Back-Biceps
This was crazy. The last time I deadlifted anything over 300 was two months ago. Since then I have only deadlift 3 times at 225lbs.
I'll be back later with my bicep and trap work.
Last edited by Drew92; 04-15-2010 at 07:37 PM.
Cycle 2 Rest
I'm feeling good for tomorrow.
SLOW DOWN! you went from 225 deadlift to 325 deadlift in 5??? DAYS. everything else is flying up as well. geeze man how am i supposed to compete with you now? ive calculated that youll have the 250 bench within the week at this pace. =P
ok on a serious note everything here looks good, maybe add shrugs and seated DB overhead press on your shoulder day? what i do is keep strict form on those and then on my BB press i pretty much push press it up. that way i can use more weight and it makes my shoulder day more intense. well keep it up, its definitely motivated me to push a HELL of a lot harder than i have been.
I may have "Love" on my head, but i have Hate in my heart.
nice deads! Time to step it up to 335 or so.
Current Stats: 6'1 185
Deadlift 480 Bench 280 Squat 365 Raw Total: 1,125
Front Squat 295
My New Journal!
awesomeeeeeee deadlift bro. How the hell did it go up so fast? lol
Cycle 3 Chest
185x8 PR+5lbs May have had more headache started after the 6th rep.
160x8 I'm weak after the first set. lol
bw +50lbs x5
bw +25lbs x8
Incline Close Grip: First time.
70x25 I should have went heavier.
70x10 Slow and controlled.
Nice workout. This headache is a killer. I had one a while back. If it started on squats I can only imagine what it will be like tomorrow for leg day. My brother-in-law moved today and he took his bench with him, fortunately I have an extra bench from when I bought my squat rack.
Cycle 3 Legs
250x1 wanted 3
205x3 belt less
Stationary Wrsit Rolls:
Seated Dumbbell Curls:
I'm a little disappointed with my squatting 225x3 flew up. I guess I should try going up in weight slower. Headaches weren't a problem. Thats why I went low reps today because I know it gets worse with higher reps.
i'm right with you on bench- much harder after first set and i am the same way with military and dips, even if it's a drop set.
Why don't you try doing 225x3x3 and see how that feels, and if that's easy, try 235x3x3, so on and so forth. Just a suggestion- what are you currently doing with squats to try to progress? Actually, if you can do 185x20, i think the 250x1 (if that was really hard) might have been a fluke. How long did you rest between that set and the 225x3?
Cycle 3 Shoulders
130x2 PR The most weight I have ever done.
(This hopefully means I can get 135x1 which has been a huge goal of mine.)
Seated Dumbbell Press:
Front/Side Raises Super Sets:
Cycle 3 Back
I knew I should have done higher rep stuff today. However its my b-day tomorrow it would have been nice to get a huge PR. I never were a belt deadlifting either so I don't know why I put it on.
135x20 Over Hand
135x20 Under Hand
115x8-8 Over/Under superset
95x20-20 Over/Under superset
Night school in a bit. I'll being finishing up later tonight.
Pull Ups/Dumbbell Rows: supersets
bw x10/ 50 x10
bw x8/ 50x8
Last edited by Drew92; 04-20-2010 at 06:34 PM.
how hard was the 325?