1:30 a.m. Thursday, Dec. 8/05Originally Posted by SkinnySadMan
3x10,10, 7+3 Flat bench Press: 120 lbs. (unracked on 7th)
3x10,9,6,4 Dips: Bodyweight +25 lbs. (I went for 3x10....I guess that didn't happen).
3x10 Dumbell Tri. Extension: 15 lbs. dumbell (I didn't really complete these reps...)
2x15 on all rotator cuffs.
Friday's Workout... Dec. 09/05Originally Posted by SkinnySadMan
3x10 Deadlift: 200 lbs. (well I had to rest 20 seconds before completing last 2 reps)
3x8 Barbell Bent over rows: 95 lbs. (Didn't really struggle)
3x10,10, 6, 4 Military Press: 70 lbs.
3x12 Bent over laterals: two 12 lbs. dumbells.
Monday, 12:30 A.M Dec. 12/05Originally Posted by SkinnySadMan
3x10 Back Squats: 130 lbs.
3x8 Overhead Squats: 70 lbs.
3x10,7+2, 5+.....chin ups: bodyweight (bleh)
3x10 Dumbell bent over rows (1arm on bench): 40 lbs. dumbell
I think I need to increase my "Mental Toughness"
4x10,10,7,6 Flat Bench Press: 120 lbs.Originally Posted by SkinnySadMan
4x10,10,8,6 Dips: Bodyweight +25 lbs. (crap...I forgot how much I really did)
3x8 Close grip bench: 90 lbs. first set, but droppped to 70 lbs. on last two sets.
2x15 rotator cuffsssssss.......
My progress sucks? Maybe I'm not eating enough? Crap Routine? Not enough rest? iono....maybe everything is not enough?
I don't think your progress sucks. Don't expect increases in weight or reps EVERY week, unless you start your training cycle w. very low weights and then very gradually bump them up - even then, you are probably going to stall from time to time.Originally Posted by SkinnySadMan
If you are starting to feel stale, mix up the exercises and/or the set/rep scheme for a while.
Sunday's workout.....finished at around 2 a.m.
3x8 Deadlift: 210 (Worried about my form....I think I'm rounding my back)
3x6,8,8 Good mornings: 90 lbs, 70, 70.
3x10 Military Press: 70 lbs. (Struggled on last 2 reps)
3x8 Incline press: 90 lbs., 70, 70 (shoulders crackle so much when I do these)
3x10,12,12 Bent over laterals: 12 lbs.
Didn't do rotator cuffs today, and I haven't directly worked out my abs for like, a month.
If you are having form issues w. your deadlift, you might consider doing low reps (1-3) and high sets (5-10) for a while, keeping the weight around 200. Make every repetition perfect.
3x12 Back squats: 130 lbs. (good, short-term goal reached)Originally Posted by SkinnySadMan
3x8 Overhead squats: 70 lbs.
2x8 chinups....bodyweight only
Okay, I didn't want to finish my workout. This has happened to me couple of times before. It's like your stomach goes out of control, and it feels like you have no energy....(my hands are still shaking). I also felt like puking...so I didn't drink or eat anything as of yet, other than an apple. I also felt dizzy. It was a crap feeling overall.
Sunday, Dec. 25/05 12:40 a.m.Originally Posted by SkinnySadMan
4x10,10,5,4 Flat bench: 120 lbs.
3x10, 10, 7 Dips: +25 lbs.
3x10 Close grip bench: 70 lbs.
3x10 Bent over rows: 95 Lbs.
2x6 Military Press: 75 lbs.
2x15 rotator cuffsszzzsszzzzzxxx
This was suppose to be wednesday's workout (except for bentover row and Military press), lol.
Forgot to update...
Previous Squat workout:
3x8 Back Squat: 140 lbs.
3x8 Overhead Squat: 75 lbs.
3,5,7,4,3 Chinups: BW only...
3x10 Bent over rows: 40 lbs. dumbell
And This workout: ((Flat Bench))
4x10,10,6,6 Flat Bench: 120 lbs. (WTF I still can't get 3 sets of 10 !!!!!)
3x10 Dips: +25 lbs.
3x12 Close grip bench: 70 lbs.
Last edited by SkinnySadMan; 12-28-2005 at 11:03 PM.
Saturday, Dec, 31 11:41 p.m.
8 sets of 3 reps Conventional Deadlift: 210 lbs. 4x3, 220 lbs. 3x3, 240 lbs. 1x3
3x12 Bent over rows: 95 lbs.
3x12,12,.....7(!) Military Press: 70 lbs.
4x12 bent over laterals: 12 lbs.
3x10 Back squats: 140 lbs.
3x10 Romanian Deadlift: 140 lbs.
3,5,7,5,3 BW chin ups
3x6,8,8 rows: 45 lbs. dumbell
Wed. Jan 4/06 9:04 p.m.
4x10,10,8,6 Flat Bench: 120 lbs.
3x10 Close grip: 80 lbs.
4x12,9,6,5 Dips: +25 lbs.....heh I guess I wasted too much energy on close grip.
3x10 Dumbell Flyes: 20 lbs. dumbells
2x15 on 3 types rotatorrrrrrrrssssssssssssssssssssss exerisesss
Wednesday, Jan. 11/06 11:14 p.m. -workout finished- ....*drinks down dextrose and protein*
4x10,10,8,6 Flat Bench: 120,120,120, 125
3x12 Close grip Bench: 80 lbs.
3x10,10,8 Dips: 25 lbs.
3x8 Back Squats: 150 lbs.
3x8 OH Squat: 70,70, 90 lbs. (I must rested like 10 mins before I did last set...slacked off).
Friday's workout on Jan. 13/05
8x3 Conventional Deadlift: 4 sets at 230, 4 sets at 240 (I tried 260 on last set... but decided to drop back down to 240 :P)
3x10 Bent over rows: 110 lbs.
3x8 Military Press: 80 lbs. (barely got very last rep)
3x8 Standing Lateral Raises: 15 lbs. dumbells
3x12 Arnold Press: 2 sets at 20 lbs. dumbells, last set at 25 lbs. dumbells
2x16 on all rotator cuff exercises (I do three of them).
Wednesday's Workout, Jan. 18/06
3x8 Flat Bench: 125
3x8 Close grip bench: 90 lbs.
3x8,11,12 Dips: +30 lbs.
2x12 OVerhead extension (1 arm): 12 lbs. dumbell
3x10 dumbell side bend: 50 lbs. dumbell
3x16 on rotator cuffs
Monday's Workout, Jan. 23/06
3x10 Back Squat: 150 lbs.
3x12,12,8 Romanian Deadlift: 160 lbs. (Ughs.... I can't hold onto 160 lbs. long enough until I finish my reps)
3x12,12, 10 Bent Rows: 40 lbs. dumbells, 50 lbs. dumbell last set.
10, 8, (7 min. rest....) 10 reps Chin ups bodyweight.
-- Did not do Chest/Tricep lifts on Wednesday :cries: --
Fri. Jan. 27/06 ***Had a mild headache...and did this workout about an hour after I got home from work (maybe thats why my focus was a bit off?)***
8x3 Conventional Deadlift: 240 lbs.
3x12 Barbell Bent over rows: 110 lbs. (Last few reps were getting sloppy)
3x10,10,5 Military Press: 80 lbs.
3x12,12,10 Lateral Raise: 15 lbs.
3x10 Arnold presses: 25 lbs. dumbells
Jan. 30th Monday's Workout
3x12 Back Squats: 150 lbs.
3x12,10,10 Romanian Deadlift: 160 lbs., 150 lbs., 150 lbs. (Ughs...weak grip can't hold onto the bar long enough)
3x10 DUmbell Bent over rows (1arm): 45 lbs. dumbell
2x8 Chinups.. bodyweight got lazy and didnt do last set.
2x18 rotator cuff exercises.
Feb. 1 WEdnesday's Workout.
3x8,8,10 Flat Bench Press: 125 lbs.
3x8,10,10 Dips: Bodyweight +35 lbs.
4x6,8,8,8 Skull Crushers: 30 lbs. + the EZ curl bar.
3x12 DumbelFlyes: 15 lbs for first set, 20 lbs. dumbells
2x18 on rotator cuffs.
This was Saturday's (Jan. 5) Workout
15x1 Speed Deadlift: 140 lbs. 45 s rest each set
3x8 Barbell Bent over rows: 130 lbs., 120 lbs., 120 lbs.
4x10,10,7,6 Mlitary Press: 80 lbs.
3x10 Arnold Press: 25 lbs.
Some new SHort to medium-term goals:
- bodyweight +50 lbs. Dips for 3x8 (currently at +35 lbs.)
- Back Squat 200 lbs. for 3x8 (Currently at 160 lbs.) .....*Actually my old 1rm was 200 lbs. weeee I'll be happy if I can do that for 3x8*
- Bench Press bodyweight (135 lbs.) for 3x8 (currently at 125 lbs.)
Last edited by SkinnySadMan; 02-06-2006 at 10:39 AM.
Monday's WOrkout Jan. 06/05
3x8 Back Squat: 160 lbs.
3x10 Romanian Deadlift: 150 lbs.
3x8,8,10 Dumbell 1arm rows: 50 lbs.
3x10,6,8 Chin-ups: Bodyweight only.
3x18 On rotator cuffs.
Wednesday, Jan. 08/05
Had a fever yesterday, still have it now.
3x,10,10,9 Flat Bench: 125 lbs.
3x12 Dips: +35 lbs.
3x10 Skull Crushers: 30 lbs.
3x8 Dumbell Flyes: 25 lbs.
3x18 on Roator Cuffs
8x3 Conventional Deadlift: 4 sets at 240, 4 sets at 250
3x10 Barbell Bent over rows: 120 lbs. (last few reps were getting sloppy)
3x10,10,9 Military Press: 80 lbs. (last few reps were getting sloppy)
3x12 Side laterals: 15 lbs. dumbells.