The People's log:Desire meets determination

[votum]

Thank u very much . appreciate it ! have been unexpectantly out of town so will start back tomorrow . thank u !

No problem mate, glad I can help. I think people focus too much on what workout they are doing. I just try them all. If I don't like a particular part, like amount of rest days, I change it

[newbie2bb]

[COLOR*********]there new routine [/COLOR]
Training
(i will be doing 2-3 warm up sets but not listing. just worksets. )

week 1

A1..Day one would be Monday

Chest: 11- 15 RP------------ Hammer strength incline bench press
Shoulders:20-30 RP---------- Seated dumbbell shoulder press
Triceps: 11- 15 RP------------ Dip assisted machine
Back Width: 15- 20 RP------------Hammer strength lat pulldown
Back Thickness (Rows): 11-20 RP ------ MTS Hammer strength rows

B1..Day two would be Wednesday:

Biceps: 15-20 RP----------------Barbell standing curl
Forearms: 12-20 Straight-----------Hammer curl
Calves: 10 to 12 Straight-------------seated calf raise
Hamstrings: 20- 30-------------Lying leg curl
Quads: 6-10 Heavy, 20 straight -----------Squat barbell

A2..Day three would be Friday:

Chest: 11- 15 RP-------------------- Hammer strength Decline press
Shoulders: 11- 15 RP----------------Hammer strength Shoulder press
Triceps: 11- 15 RP-----------------reverse grip bench presses
Back Width: 15- 20----------------------Rack chins (legs on something with bar)
Back Thickness (Rows): 10-12 RP, 7-9 heavier rp ------ T-bar rows

(Sat+sun off)

week 2

B2..Monday:

Biceps: 15-20 RP------------------Dumbbell alternating curl
Forearms:15-20 rep-------------Pinwheel curl
(a diagonal hammer curl, in which you bring the weight to your chest)
Calves: 12 Straight(super slow fashion)--------------- Standing calf raise
Hamstrings: 20- 30----------------seated leg curl
Quads: 6-10 Heavy, 20-------------Leg press

A3...wed:

Chest: 11- 15 RP-------------------- Hammer strength chest press
Shoulders: 11- 15 RP--------------- Standing shoulder press barbell
Triceps: 20-30 RP---------------- bench lying tricep extention
Back Width: 15- 20---------------------- Regular lat pull down machine close grip
Back Thickness (Rows):10-12 RP, 7-9 heavier rp ------Deadlifts

B3...fri:


Biceps: 15-20 RP----------------Cable curl
Forearms: 15-20 RP-----------reverse grip one arm cable curls
Calves: 12 Straight (super slow fashion)-------------Leg press calf raise
Hamstrings: 20- 30-------------Standing leg curl
Quads: 6-10 Heavy, 20-----------hack squat

next monday repeat cycle with A1


What to expect from this log ?

Same humor. Same irreverent attitude and views. Log is here to inform yet also make your day when your hammies are blasted and feeling like jello. when you just wanna relax and have a mindless day with a friend. come to my log .

Aside from that we are also going to learn valuable tips hopefully along the way and become the best shape ever.

This is a log of the people so feel free to share views. Post pics . Do whatever you want. I am only here to share my journey and have a party journal .

Supplements?
1. Multi vitiamin
2. Whey protein
3. Food
4. Eventually creatine (not quite yet.)
5. Fish oil
6. Tons of water.

Goals
1. working on getting ACE certification (thanks JDsmith)== Mommy wow im a big kid now . Going to turn my passion into a career . --- a year
2. going to still lean out and slow bulk for now --- 7 month ..january
3. still work on rehabilition of my shoulder. --unlimited
4.Working on gettin website up and running -- september ish

for all those that joined me and encouraged me in my Get shredded log . Thanks I mean i got so many views. and i appreciated all who helped me and let me learn from you along the way ...Now to my next chapter.

biggest thing u learned after being 34 ?
stretching . for sure ! i am doing regular stretching on days off. and also in between sets. what type of stretching. P90x stretching and things i learned on my own .

warms ups and stretching is the bodybuilders gold !

[newbie2bb]

Todays workout

Chest:
11- 15 RP--Hammer strength incline bench press @55 pounds x7 (7 times),x4,x4 (go up)
Shoulders:
20-30 RP--Seated dumbbell shoulder press @20 pounds x10,x11,x9 (go up)
Triceps:
11- 15 RP--Dip assisted machine @22 pounds (asst.)x 5,x6,x5 (go up)
Back Width:
15- 20 RP--Hammer strength lat pulldown @55 pounds x10,x10 (go up)
Back Thickness (Rows):
11-20 RP -- MTS Hammer strength rows @60 pounds x6,x6,x6,x3

I know what your saying ...SPENCE ...why all the machines? well its the type of my shoulder rehabilitation. this is the progression due to range of motion and ablity of shoulder weights.

Bands to machines to some free weights to all free weights.

Most of machine weights are due to shoulders and the impacts of them. i can already tell i will be sore tomorrow and doing the dips i can feel those. dont worry doing the stretches to make sure i maximize ..

(yes weights are low due to just coming out of rehab so going to take it slow and ramp it up slowly so i can still rehab shoulder ..rather than go back to what i was and have injury again )

well all for now !

[votum]

I was just thinking "why all the machines"

LOL

Didn't realize you were in rehab a sec ago, I follow too many logs to remember o.O

Good to see you are moving up in all those weights, and even better to see you are taking it slow and thinking about it.

Looking at your workout it looks like you are hitting upper body a ton, is that to aid in the re-hab?

This may just be me, but for back width deadlifts are my number 1 movement, I think you should add those in somewhere, they are my favorite, and responsible for the most change in my body so far. I dont have them in my current routine and I miss them like a mofo!

Also looking at the layout, looks like high reps for most stuff, Im assuming its for re-hab purpouses as well? I havent been injured bad yet (lol) so I dont know a ton about re-hab type stuff, but I think high rep low weight is the way to go for that, just tyring to understand where you are coming form so I can get a better idea for tips and such

[newbie2bb]

I was just thinking "why all the machines"

LOL

Didn't realize you were in rehab a sec ago, I follow too many logs to remember o.O

Good to see you are moving up in all those weights, and even better to see you are taking it slow and thinking about it.

Looking at your workout it looks like you are hitting upper body a ton, is that to aid in the re-hab?

This may just be me, but for back width deadlifts are my number 1 movement, I think you should add those in somewhere, they are my favorite, and responsible for the most change in my body so far. I dont have them in my current routine and I miss them like a mofo!

Also looking at the layout, looks like high reps for most stuff, Im assuming its for re-hab purpouses as well? I havent been injured bad yet (lol) so I dont know a ton about re-hab type stuff, but I think high rep low weight is the way to go for that, just tyring to understand where you are coming form so I can get a better idea for tips and such

hey yea for rehab and also the fact of joint support right now . but those are work sets at highest weight. so bust in and bust out . but there are compound movements for the legs . trust it hurts lol . cause i do sqauts at highest amount then do 20 more times with 10 percent less weight . its there cause of deads and squats . but will take a look at it see about more lower body

[newbie2bb]

B1..Day two would be Wednesday:
Time :
start - 626 am
finish- 702 am

Biceps: 15-20 RP------Barbell standing curl
@80 pounds x7,x8,x4 (go up)

Forearms: 12-20 RP-----------Hammer curl
@35 pounds x6,x10,x6 (go up)

Calves:10 -12 Straight---seated calf raise (hold for 15 seconds @top)
@80 pounds x12 (go up)

Hamstrings: 20- 30 RP ----MTS Hammer strength Kneeling curl
Left:@50 pounds x10,x6,x8,x6 (go up)
Right:@50 pounds x10,x8,x10,x4 (go up)

Quads: 6-10 Heavy, 20 straight ----Squat barbell
heavy set : @205 x 10 (go up)
Straight set: @185 pounds x16 ..had to rack for safety then 1 min rest did 4 more total 20 reps

Omgosh i sweated so much in such a short time . and doing 20 reps after a heavy set my legs are already burning and i thought i might throw up. but over all a great workout .
I definately am gettin strength back. and of course i did stretching after each body part !

***edit **
got to work mandatory OT for next 3 weeks ...at least 5 hours each week. NO MORE TANG SANDWHICH'S and i can afford cereal with milk cause that cereal and water was gettin bland.

[edwitt]

good progress mate

[newbie2bb]

good progress mate

I'm back . full force no injuries this time around !

[newbie2bb]

time in gym : 2:40pm
time left : 305 pm

Chest: 11- 15 RP--- Hammer strength Decline press
@50 pounds x4, x6, x5 (go up)

Shoulders: 11- 15 RP----Hammer strength Shoulder press
@60 pounds x7, x5, x5 (go up)

Triceps: 11- 15 RP----reverse grip bench presses
@75 pounds x7, x10, x4 (go up)

Back Width: 15- 20---Rack chins (legs on something with bar)
@5 pounds in lap x7, x8 (go up)

Back Thickness (Rows): 10-12 heavy set , 7-9 heaviest ---- T-bar rows
@45 x10 (heavy)
@50 x7 (heaviest) stay .

Felt good today. shoulder tad agitated but all good cause next tomorrow is rest day . and then will hit gym monday in afternoon . might do cardio tomorrow . not sure. other than that first week in the bag .

Man I tell u what this is first day since doing my legs on wed . i can finally walk without looking like a duck ! I like doing diffrent exercises each workout keeps my mind from wondering. well all for now folks hope u have a groovy weekend

[edwitt]

Did u look into any of these options for your shoulder

Anavar and EQ ive thrown into my cycle and now looking at Adequan and
Alflutop and of course HGH is an option

Did ur Doctor or your research touch on either Adequan and
Alflutop

[newbie2bb]

Did u look into any of these options for your shoulder

Anavar and EQ ive thrown into my cycle and now looking at Adequan and
Alflutop and of course HGH is an option

Did ur Doctor or your research touch on either Adequan and
Alflutop

neither honestly but will look into it for sure .

[newbie2bb]

Monday

time in : 250pm

time out: 4:00 pm

Leg press: 3X15

1st circuit : 90 pounds x15,x15,x15

2nd circuit: 90 pounds x15,x15,x15 (stay at 90 pounds)

Leg curl: 3x15

1st circuit :50 pounds x15,x15,x15

2nd circuit:50 pounds x15,x15,x15 (stay at 50 pounds)

Incline bench: 3X15

1st circuit :85 pounds x15,75 pounds x15, 75 pounds x7 (go lower 60 pounds)

2nd circuit: 60 pounds x15,x15,x12

Cable Rows: 3X15

1st circuit :55 pounds x15,x15,x15

2nd circuit:55 pounds x15,x15,x15 (stay at 55 pounds)

Lateral raise: 2-3X15

1st circuit :5 pounds x15,x15,x15

2nd circuit:2.5 pounds x15,x15,x15 (start lower at 2.5 pounds)

Calf raise: 3X15

1st circuit :95 pounds x15,x15,x15

2nd circuit: 95 pounds x15,x15,x15 (stay at 95 pounds)

Biceps curl: 2X15

1st circuit :50 pounds x15,x15

2nd circuit: 40 pounds x15,x15 (start at 40 pounds )

Triceps pushdown: 2X15

1st circuit : 60 pounds x15,x15

2nd circuit: 60 pounds x15,x15



so did 2 circuits woot woot . Before noah says " hey stick with one workout ." i had to change due to i was going all Rambo and with my shoulder i didn't wanna re injure it so going with more sets at a lower weight. So i will be lifting smart . I will say i felt the burn and also sweated more than normal . it was a nice change of pace. weights i will be playing with probably couple more sessions since adding one more circuit.

[newbie2bb]

oh yeah here is me !
its a vid of my journey
YouTube- Final GSD Video

[newbie2bb]

Tuesday
time in : 625 pm
time out: 725 pm

Leg press: 3X15
1st circuit : 90 pounds x15,x15,x15
2nd circuit: 90 pounds x15,x15,x15 (go up in weight)

Leg curl: 3x15
1st circuit :50 pounds x15,x15,x15
2nd circuit:50 pounds x15,x15,x15 (go up)

Bench Press 3X15
1st circuit :60 pounds x15, x15, 75 pounds x15
2nd circuit: 45 pounds x15,x15,x15 (stay shoulder issues )

Lat Pulldown: 3X15
1st circuit :50 pounds x15,x15,x15
2nd circuit:50 pounds x15,x15,x15 (stay )

Front Lateral raise: 2-3X15
1st circuit :3 pounds x15,x15,x15
2nd circuit:3 pounds x15,x15,x15 (go up)

Calf raise: 3X15
1st circuit :110 pounds x15,x15,x15
2nd circuit: 110 pounds x15,x15,x15 (stay)

Biceps curl: 2X15
1st circuit :30 pounds x15,x15,15
2nd circuit: 30 pounds x15,x15, x15 (go up)

Triceps pushdown: 2X15
1st circuit : 40 pounds x15,x15
2nd circuit: 40 pounds x15,x15

ok so awesome workout . however so glad i went with this system rather than what i was. cause today shoulder was tender to the touch hence why shifting in weights. rule number 1 : listen to your body. even on bench press could feel it in shoulder. So i left ego at door and just did what i could. was awesome work out . as usual sweat like crazy . tomorrow is off day but might do cardio during am not sure . will guage how i feel tomorrow

[newbie2bb]

cardio PM

Miles: 2.02
Duration : 35 minutes
Incline :6.5
speed : 3.5

awesome workout . tomorrow suppose to do cardio in am (which is ok ) then workout during the PM however shoulder still sore to the touch from the previous workouts will gauge it . if still sore then will move it to friday and maybe cardio twice

[edwitt]

Keep on trucking

Bit of motivation for you

[newbie2bb]

Keep on trucking

Bit of motivation for you

thanks great vid..and glad ur still reading lol

[edwitt]

thanks great vid..and glad ur still reading lol

Classic

Of course dear boy

[newbie2bb]

Thurs PM workout
All hammer strength are invidual legs/arms per side

Leg press: 2X12
90 pounds x12,12 (go up)

Standing Leg curl: 2X6-12
40 pounds x12,12 (go up)

Hammer strength Leg extension: 2X12
40 pounds x12,12 Felt the burn (go up)

Cybex Seated leg curl: 1-2X6-12
50 pounds x12,12 (go up)

Calf raise: 4X12
90 pounds x12,x12,x12,x12 (go up)

Hammer strength incline : 2X12
30 pounds x12,x12 (really felt these in shoulder ..stay)

Hammer strength HTS row: 2X12
50 pounds x12,x12 (stay )

Decline bench press: 2X12
30 pounds x12,x12 (def tight but stay .)

Lat Pulldown : 2X12
50 pounds x12,x12 (go up)

Lateral raise: 3X12
3 pounds x12,x12 (go up felt decent )

Biceps curl: 2X12
30 pounds x12,x12 (go up)

Triceps pushdown: 2X12
40 pounds x12,x12 (stay)

over all good workout . was in and out of gym within 40 min. this workout tried to do 75 percent of max. Shoulder was still tad sensitive to touch but not enuf that i would scrap the routine. Did play it safe with weights for now but all good . gives me room to improve.

[newbie2bb]

sat workout

Squat 3x6
195 pounds x6,x6,x6 (go up tad) pretty good shoulder decent

Calf raise 3x6
170 pounds x6,x6,x6 (go up)

Flat bench 3x6
115 pounds x6,x6,x6 (go up but still my weakest lift)

Bent over row: 3x6
60 pounds x6,x6,x6 (switch to dumbbells lower back killing)

Barbell Incline bench 3x6
115 pounds x6, 105 pounds x5, 105 pounds x3 (start at 105 pounds)

Pulldown 3x6
80 pounds x6, x6, x6 (stay . wanna build shoulder up kinda scary on it)

Front squat 3x6
115 pounds x3,x3,x3 ..(stay ..ugh shoulder was weak holding but will keep it . and work on how i kriss kross place it on arms)

Dumbbells Shoulder press 3x6
35 pounds x6,x6,x6 (crackling but fine. might go up)

Rear lateral Machine 3x6
75 pounds x6,x6,x6 (again scary cause of shoulder injury might stay)

Barbell curl 3x6
60 pounds x6,x6,x6 (go up )

Close grip bench 3x6
85 pounds x6,x6,x6 (go up)

its crazy what u can do on a carb up workout . i did well i think. did well on shoulders so wasnt to bad. hate that i suck now on front squats but i kept them cause i know they are best exercise. Core needs work so will add on days off ..drag flys and routine suggested before to make abs pop. this time i wont over due it like last time where i strained stomach muscle and couldnt sneeze without tears . anyhow gym was empty ..so that was good.

rest day tomorrow so fun fun . and start of the low carbs again woot woot . goal this week lose 2 pounds .


hi to all those following along . u can add feedback anytime or just say hi ...feeling lonely . lol its getting to quiet and serious in here lol